The muscles of your neck work hard everyday to move your head and keep it upright. If these muscles are weak, you can experience muscle tightness, soreness and even headaches. Improving the condition of your neck muscles can help prevent these problems as well as promote neck health. Several neck exercises can be performed in the comfort of your own home with nothing more than a towel to strengthen your muscles.
Lateral Flexion
This neck exercise works the muscles on the sides of your neck. Loop a towel around the left side of your head and hold the ends in your right hand. Slowly tilt your head to the left while gently pulling the towel to the right to resist head movement. Return your head to the vertical position. Complete the desired number of repetitions then repeat the exercise to the right while pulling the towel to the left. Perform two to three sets of 10 to 15 repetitions on each side.
Chin Lift
The chin lift exercise works the muscles on the back of your neck. Fold a towel lengthwise then loop it around the back of your head. Hold an end of the towel in each hand and begin with your neck straight and your head vertical. Slowly press the back of your head into the towel to lift your chin while applying constant resistance with the towel. Return to the starting position to repeat the exercise. Complete two to three sets of 10 to 15 repetitions.
Forehead Press
This is an isometric exercise that targets the muscles on the front of your neck. Fold a towel and stand facing a wall. Place the towel on the wall at head level then position your forehead on the towel. Contract your neck muscles to press your forehead into the towel. Hold the position for 10 to 30 seconds then relax. Repeat the exercise two to five times.
Exercise Tips
To avoid injury, perform a five-minute warm-up before by doing gentle range of motion exercises that target the working muscles. Some examples include head circles, tilting your head from side-to-side and turning your head to look over each shoulder. Perform 10 to 20 repetitions of each movement.
Stretch your neck muscles after each workout to avoid muscle soreness.
Neck exercises should be performed three nonconsecutive days per week allowing at least 24 hours in between workouts to allow full muscle recovery.
References
- ShapeFit: Neck Exercises - Standing Towel Neck Resistance
- "ACSM's Resources for the Personal Trainer"; Nicki Anderson, et al.; 2007
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