Home Neck Exercises

The neck muscles facilitate head movements, including extension, flexion, lateral flexion, rotation or some combination of these. You don't need particularly strong neck muscles to perform these movements, but performing neck exercises may help prevent neck pain, which is a common problem, usually caused by sitting or standing with improper posture, sleeping in an awkward position or sudden bending or twisting head movements. You can easily perform a variety of neck exercises at home on a regular basis to strengthen your neck muscles.

Neck Extension Exercise

Numerous muscles on the back and sides of your neck contribute to neck extension, which allows you to move your head backward so you can look upward. The neck extension exercise strengthens these muscles. Sit or stand upright and look straight ahead. Place one or both hands behind your head, depending on how much resistance you want to apply. Try to extend your neck, but resist with your hand or hands so your head does not move. Hold for five seconds. An alternate form of the exercise is to lie on your back with your head on a pillow and press the back of your head into the floor for five seconds.

Neck Flexion Exercise

The sternomastoid muscles on either side of the front of your neck are the major neck flexors. When both contract simultaneously, your neck flexes forward, allowing you to move your chin toward your chest. To perform the neck flexion exercise, start in the same position as the neck extension exercise, but place one or both hands against your forehead. Attempt to tuck your chin toward your chest, but resist so no movement actually occurs. Hold for five seconds and then relax. You can also perform the exercise by lying face-down on the floor with your face buried into a pillow and pressing your forehead against the floor.

Neck Lateral Flexion Exercise

When the sternomastoid muscle on only one side contracts, you can tilt your head to the same side, moving your ear toward your shoulder. Other muscles also assist with this movement. The neck lateral flexion exercise targets these muscles. Sit or stand upright and look forward. Reach over your head with your left hand and place it against the right side of your head, just above your ear. Try to move your right ear toward your right shoulder, but resist with your hand so your head doesn't actually move. Hold for five seconds and then repeat in the opposite direction, using your right hand to provide resistance. You can also have a partner provide resistance.