Aside from providing the vital service of holding up the head, a strong neck is essential to good posture and to helping prevent injury to the spine. Performing exercises specifically designed for the neck muscles can also lessen chronic pain in the neck. If you are experiencing neck pain, consult a health care professional before starting an exercise regimen. You may need help determining which exercises can help and which could cause more injury. Perform each exercise eight to 12 times, depending on your comfort level, and do three sets of repetitions.
Stretches
Stretching your neck muscles is important for flexibility and to help prevent neck pain. It also helps with circulation. While sitting, place a hand at the top of your head and slowly push your head down until you are looking at the ground. Put your left hand on the top of your head and pull your head gently down to the left, as if trying to touch your ear to your shoulder. Repeat on the right side. Keep your back and spine straight while stretching.
Isometric Exercises
Isometric exercises are resistance movements that contract your muscles with very little movement. Perform these exercises sitting down or standing up, whichever is most comfortable. Place both hands on your forehead and press your head forward while resisting the pressure with your hands. Next, place both hands on the back of your head and push your head against your hands. To exercise the sides of your neck, place your left hand on the left side of your head and try to bend your neck to the left while resisting with your hand. Repeat on the right side.
Weights
Start with low-weight dumbbells if you are just beginning an exercise regime. Four to nine pounds is a sufficient weight for each dumbbell to begin with; you can increase the weight as you gain strength. Place your feet shoulder-width apart while standing, with a dumbbell in each hand, knuckles pointing out. Bring your hands straight up to chest level with your elbows pointing out, then release to your starting position. Next, place your arms at your sides and raise them until they are pointing straight out and parallel to the floor. Keep your elbows bent just a little so they don't lock up and lower them slowly back down.
Advanced
You will need access to a weight bench or something similar for advanced exercises. These exercises should be performed with a weight plate, which is a circular weight usually attached to the end of a bar for weightlifting. Lie down on the bench on your stomach with your shoulders and upper chest hanging over the front edge. Hold the weight plate with both hands and place on the back of your head. Lower your head toward the floor and bring back up. Repeat this same type of movement while lying on your back on the bench and holding the weight plate to your forehead. Move slowly to avoid injury.
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