The muscles in your neck include the levator scapulae, middle scalene and sternocleidomastoid on each side. The trapezius muscle sits at the side and back of your neck, connecting down to your shoulders. The sternohyoid and omohyoid muscles control flexion at your throat. Exercises that flex and extend each of these muscle groups will help you tone your neck. Be careful not to exercise too vigorously to avoid causing damage or neck muscle pain.
Lateral Neck Flexion
A lateral neck flexion and extension exercise targets your trapezius and levator scapulae muscles, toning the sides and back of your neck. The basic exercise involves tipping each ear to its nearest shoulder while keeping your head in the same vertical plane. Think of a straight rod running through the center of your head at ear level as you do the exercise. Stretch by tipping the rod to one side as if it's on a central pivot point, bringing one ear toward its nearest shoulder and the other ear upward. The rod image should help you keep your head centered on the same level rather than simply dropping your ear toward your shoulder, pinching that side of your neck. Other important aspects of this exercise include keeping your back and shoulders relaxed and not shifting your head ahead of or behind your spine.
Neck Flexion and Extension
This neck stretch targets the same muscles as the lateral exercise, plus it stretches out the back of your neck and your throat. Instead of a rod running through your ears, imagine small balls, about the size of large marbles, at the front of your throat and base of your skull. Arch your neck slowly forward, then up and backward, curving around these invisible balls as if you are holding them in position. Always perform these exercises slowly, and make sure your torso and shoulders are relaxed. Inhale and exhale slowly throughout the exercise, and stop if anything hurts or simply doesn't feel right. You can perform this exercise almost anywhere, including at your work desk or on the bus.
Turtle Exercise
This exercise goes by several names and has a few different methods. It consists of sliding your chin forward and backward on a plane that is level with your chin when your head is upright but relaxed. Important parts of this exercise include not tipping your head forward or backward and not tensing your jaw or shoulders. Simply slide your chin directly forward, trying not to lift or lower your head, then pull straight backward as if you are trying to touch your chin to the base of your skull. Think of a turtle pulling straight back into its shell; if it helps you, imagine a swan gliding forward for the forward position. Hold each position for a few counts while you breathe slowly. In the pulled-back position, you should have the appearance of a double chin, which makes this exercise less favorable for a quick tone-up at work or in other public places.
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