The muscles of your neck play a vital role in establishing balance in your upper spine with proper flexibility and strength, and your throat muscles make it possible for food to travel through your esophagus with ease. Maintaining strong throat muscles can help you relieve stress and muscle tension, while establishing flexibility, strength and endurance. You can perform neck and throat exercises within your home using household objects and without weights.
Head Tilts
Head tilts are performed by isolating your neck muscles according to the direction that you tilt head at. Tilt your head forward until your chin touches your chest and briefly hold this position. Return slowly to starting position and tilt you head backward until you can look up. Briefly hold this position and return to starting position. When tilting your head side to side, keep your head straight and avoid touching your shoulder with your ear. Return to starting position and move your head to the opposite shoulder. Perform five to 10 repetitions of each exercise three times daily.
Seated Towel Neck Resistance
The seated towel neck resistance exercise uses a small to medium towel add resistance to your neck. Fold the towel several times length-wise and sit on a bench or chair. Slightly lean forward and wrap the towel around the back of your head, holding each end of the towel firmly in each hand. Perform this exercise by slowly moving your head upward and downward while providing constant resistance with the towel. Avoid hyperextending your neck or adding too much resistance. Perform five to 10 repetitions of this exercise three times daily.
Head Rotation
The head rotation exercise works your neck muscles in a controlled manner. Slowly turn your head as far as you can in one direction and briefly hold your posture. Return your head to the starting position and move your head in the opposite direction. Avoid hyperextending your neck and practice control when you move your head from side to side. Perform five to 10 repetitions of this exercise three times daily.
Hand Resistance Exercises
Hand resistance exercises uses the strength in your arms and hands to provide resistance to your neck muscles. Hold both hands against your head as you tilt your head forward as far as possible. Resist the movement for five seconds and return to the starting position. Place both hands behind your head when you tilt it backward, and use them to add resistance as you resist the backward movement. Hold this posture for five seconds and return to starting position. Perform five to 10 repetitions of each exercise three times daily.
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