Your neck supports your body's command center, your head, allowing it to move and follow sights and sounds. If you are experiencing neck pain, it may be due to weak or unbalanced neck muscles or to an injury. A strengthening program that targets your major neck muscles may help lessen your symptoms. Seek your doctor's approval before beginning a neck exercise routine.
Neck Anatomy
The neck includes the broad sternocleidomastoid muscle, which runs from your sternum, otherwise known as your chest, to the skull. This muscle includes the main nerves of the neck and divides the neck into posterior and anterior triangles. The neck also includes prevertebral muscles, which are connected to muscles along the vertabrae. Prevertebral muscles help flex the head and neck. Suprahyoid muscles connect the hyoid bone, in the middle of the neck, to the skull.
Neck Flexion Exercises
To strengthen the prevertebral muscles in the back of your neck, as well as your sternocleidomastoid muscle, you can do neck flexion exercises. Sit with your back straight and put your hands behind your head, with the elbows bent. Use your neck to push your head back against your hands, slowly allowing your head to tilt back for a count of five. Take a deep breath in and out, and bring your head forward for a count of five. Breathe, and then push your head back to an upright position for a count of five. Repeat the whole cycle for a total of five sets.
Forward Neck Flexion Exercise
To strengthen the muscles in the front of your neck, you can do forward neck flexion exercises. Sit or stand up straight and bend your elbows, placing your hands on your forehead. Apply light pressure to your head by using your hands to push back against your forehead. Flex your neck muscles by resisting the pressure and not allowing your head to move back. Hold for five to 10 seconds. Relax and repeat the exercise for a total of five sets.
Side Neck Exercises
To strengthen the muscles in the sides of your neck, you can perform side neck exercises. Stand straight and place your left hand against the left side of your head, with your elbow bent. Slowly add pressure by pressing your hand against your head. Use your neck to resist the pressure and keep your head stable. Hold for five seconds and relax. Repeat for a total of five times each on both side of your head. Don't forget to breathe.
Warning
Neck pain can be a symptom of a pulled or weak muscle, whiplash, overuse or diseases such as rheumatoid arthritis and meningitis. If you are experiencing neck pain, you should see your doctor before beginning any exercise program. Exercise may complement your neck pain treatment but should not replace medical attention. If you experience any sharp or increased pain while doing neck exercises, stop and call your doctor.
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