Your neck is not as protected as the rest of your spine, which leaves your neck vulnerable to injuries that may result in pain and loss of motion. The June 2008 issue of the "Physical Therapy" journal published a study on the effects of specific shoulder and upper back strengthening exercises in reducing neck pain. According to the study, there are three particularly effective exercises to strengthen the muscles in your neck to provide support to the neck's vertebrae and to reduce pain.
Step 1
Perform a dumbbell lateral raise. Stand tall with your knees slightly bent. Hold a 5- to 10-lb. dumbbell in each hand with your arms straight at your sides and palms facing toward your body. Exhale and lift straight arms to the sides until they are parallel to the floor. Inhale and lower the dumbbells with control to the start position. Perform three sets of two repetitions. Take a two-minute rest between sets.
Step 2
Perform an upright row. Stand tall and hold a dumbbell of approximately 10 to 20 lbs. in each hand. Straighten your arms along the front of your body with your palms facing your body. Exhale and bend your elbows as you lift the weights up to the level of your chest. Keep your elbows higher than your hands. Inhale and straighten your arms to return to the start position. Repeat twice for two or three sets. Rest for two minutes between sets.
Step 3
Perform a shoulder shrug. Select a heavier dumbbell of up to 60 lbs. Hold a dumbbell in each hand with your arms straight at your sides and palms facing your body. Exhale and lift your shoulders toward your ears. Keep your arms straight. Inhale and lower your shoulders to the start position. Repeat twice for two or three sets. Rest for two minutes between sets.
Things You'll Need
- 5- to 60-lb. dumbbells
