Neck Resistance Exercises

Many weight lifters, bodybuilders and other exercisers know that resistance exercises can help grow and strengthen muscle. However, not everyone puts this knowledge into practice when it comes to working out the neck. In addition to building muscle, neck resistance exercises can help prevent strains, pulls, stiff muscles and whiplash.

Lateral

Hold one hand against the side of your head and try to bend your neck toward your shoulder, so that your head pushes against your hand. The hand is responsible for providing the resistance. Hold your head in this resistant or tense position for five seconds and then repeat the exercise on the opposite side. For optimal results, perform between five and 10 repetitions of this exercise three times each day.

Forward

Unlike with the lateral exercise, the forward neck resistance exercise requires that you use both hands to provide resistance. Hold your hands against your forehead and try to tilt your head down and forward, toward your chest. As with the lateral exercise, you should maintain the resistant posture for five seconds and perform five to 10 repetitions three times per day.

Backward

The backwards neck resistant exercise is identical to the forward exercise, only it is reversed. Instead of putting both hands on your forehead, press them against the back of your head. Then try to tilt your head backwards, resisting the motion with your hands for five seconds. Perform five to 10 repetitions three times daily.

Cervical Extension

The cervical extension neck exercise requires the use of an elastic resistance band or tube. Start by wrapping the band around the back of your head and grasping the two ends of the band -- in front of your face -- with elbows bent. Instead of moving your head, extend your elbows forward, stretching the band and putting resistance on the neck. Throughout the duration of the pulling, which should last a few seconds, try to keep your head and neck perfectly straight.

Cervical Side Bending

The cervical side bending exercise also requires that you wrap a resistance band around your head. However, instead of holding the ends of the band in two separate hands, hold them together in one hand. Extend your arm out from the side of your head, keeping your head and neck perfectly straight. You can then switch hands and repeat the exercise by extending the other arm.