Exercises For The Back Of The Neck

The muscles in the back of your neck facilitate your neck's range of motion, allowing you move your head backward so you can look upward. Performing stretching and strengthening exercises that target these muscles can help keep them healthy and may alleviate neck pain, regardless of the cause. Consult your doctor if any exercise causes discomfort or increases existing pain.

Neck Flexion Stretch

Stretching the muscles that extend your neck involves moving through the opposite range of motion--neck flexion. Sit or stand upright with your head in a neutral position, looking straight ahead. Tuck your chin toward your chest until you feel a gentle stretch through the back of your neck. Press lightly on the back of your head to deepen the stretch if desired. If you feel pain on either side of the back of your neck, rotate your head in the opposite direction as you drop your head. Hold the stretch for 10 to 30 seconds.

Isometric Neck Extension

The isometric neck extension exercise does not involve moving through any particular range of motion, so it is particularly appropriate if extending and flexing your neck repeatedly causes discomfort. Lie on your back on the floor and rest your head on a pillow. Press your head into the floor, then hold for five to 10 seconds and repeat. You can also press your head backward against a wall or into your hands if desired. The latter variation is an effective way to exercise the back of your neck when you're at the office or anywhere else that you aren't able to lie on the floor.

Head Bridge

The head bridge is an advanced dynamic strengthening exercise that targets the muscles in the back of your neck, using only your body weight for resistance. Lie on your back with your head on a padded surface, your hips elevated slightly, your knees flexed and your feet flat on the floor. Press into the floor by extending your neck to roll onto the top of your head. Reverse to the starting position slowly and repeat. Avoid this exercise until you've developed a solid base of strength by performing less intense exercises for several months, and stop immediately if attempting the exercise causes pain or is too difficult.

Harness Neck Extension

This neck extension exercise requires a harness that forms to the top of your head like a baseball cap and attaches to an adjustable stack of weights via a cable and pulley system. Put the harness on and attach the cable to the stack of weights, then sit on a flat bench in front of the machine. Lean forward slightly and look at the floor between your knees. Extend your neck to a neutral position or beyond to lift the stack of weights, then return to the starting position slowly and repeat. Use a very light amount of resistance at first and increase the weight conservatively.