Strong neck muscles help with many sports, especially football and rugby. Even if you aren't planning to play a tackle game, however, strong neck muscles can help you avoid injury. A 2005 review published in the Cochrane Database of Systematic Reviews by Dr. Kay, et al., focused on the use of neck-strengthening exercise. The study showed that regular exercise helped minimize pain for those who suffer chronic as well as occasional neck pain.
Considerations
In addition to strengthening exercises, the 2005 analysis found that a healthy neck routine should also include stretching exercises.
Neck Flexion
Neck flexion involves bowing your head forward to your chest from a neutral position -- do not bend your head back as this can cause injury. The goal is to strengthen the sternocleidomastoid muscle that runs in the front of the neck. Although you can use a cable machine and special head gear found in many gyms to complete the exercise, you can also use the weight of your head, especially if you're recovering from injury. Use a slow and steady motion to avoid overtaxing the muscles or stressing your neck.
Side Movement
Lateral, or side movement, exercises strengthen the sternocleidomastoid muscle as well as the supporting musculature surrounding the neck, such as the trapezius and erector spinae muscles. Lateral movement also strengthens the splenius, the muscles at the back of the neck. You can use specialized equipment at the gym that includes a bench and a pad that you press sideways with your head, or just the weight of your head. Press against the pad or bring your head to your shoulder, keeping your core tight and supported, shoulders down. Bring your head back up to neutral and repeat on the other side.
Stretching
When stretching the neck muscles, focus on gently increasing your range of motion. Do not jerk or pull on your neck. Start with neck retraction, where you stabilize your core and pull your head back and down. Hold for 15 seconds and release. The goal is to stretch the muscles in front and back of your neck. Continue with a side rotation. Stabilize your core and look over one shoulder and hold for 15 seconds. Return to neutral and switch to the other shoulder. These rotations stretch the front and back of your neck. Finish with a neck extensor stretch, which focuses on stretching the muscles at the back of the neck and the tops of the shoulders. Stabilize your core and bring your chin to your chest. Hold for 30 seconds. Look up and flex your neck back, pointing your chin to the ceiling.
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