Exercises to improve the neck won't have the same focus as lifting weights to bulk up your biceps or cardiovascular exercise to shed pounds. The neck muscles mainly act to hold your head in correct posture, so training your neck muscles isometrically improves neck strength and posture. Stretching exercises also improve the neck by releasing the tension that builds up. Consult your doctor if you have persistent neck pain and before beginning any new exercise regimen.
Chin-to-Chest Stretch
The chin-to-chest stretch targets the neck and the trapezius muscle for improved flexibility. Stretching exercises are painless when performed correctly. Pain instead of mild discomfort means that the stretch is too extreme. Only stretch as far as you can without forcing the neck muscles past a point of discomfort. To perform the chin-to-chest stretch, sit on the floor with your legs straight in front of you. Open your legs to slightly wider than shoulder-width apart. Interlace your fingers behind your head with the elbows bent and gently pull your head down toward your chest. Keep your lower back flat. The Bodybuilding website recommends holding this stretch for 20 to 30 seconds.
Lying Side Isometric Exercise
You can perform the lying side isometric exercise in bed. This exercise strengthens the sides of the neck; it requires a stiff pillow, though a folded-up blanket may work, too. To begin, lie sideways with your head on a pillow. Align your neck and body perfectly sideways with your hips and shoulders. Gently push your head into the pillow for five seconds. The head should not move. Turn over and repeat. On his Center for Orthopedic and Sports Excellence website, Dr. Jon Greenfield recommends increasing the pressure you apply to your neck slowly over time.
Back-of-the-Neck Exercise
The back-of-the-neck exercise is an isometric exercise that begins in the same position as the chin-to-chest stretch, except that you do not need to sit down. Standing or sitting in a chair are also acceptable body positions. To begin, place your hands behind your head with your neck and back straight. Push gently into your palms. Use your arms to resist so the neck muscles contract but do not move. Greenfield recommends five seconds of increasing pressure.
Forward Resistance Exercise
The forward resistance exercise improves strength in the front neck muscles. To perform this exercise, hold your hands against your forehead with the elbows bent. Align your neck straight with your spine. Without letting your neck or arms move, press forward gently against your palms. The University of Maryland recommends holding the isometric contraction for five seconds.
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