Safe and effective neck exercises are aimed at helping you strengthen your neck muscles and improve range of motion in your neck. Such exercises can also help you strengthen your shoulder and upper-back muscles in an effort to further stabilize your neck. Discuss any changes to your exercise regimen with your doctor, particularly if you have pain or a history of injury in the neck area.
Side Resistance
This neck exercise is designed to safely and effectively strengthen your neck through an isometric motion. Stand up straight with your knees slightly bent and arms at your sides. Bend your right arm at the elbow, placing your right hand on the top right side of your head. From this position, bend your head to the right, providing resistance against your head with your hand. Push against your head without moving your head for 10 seconds before relaxing. Repeat several times in both directions until fatigued.
Arm Circles
This exercise will strengthen your neck muscles as well as your shoulder muscles. Stand up straight with your knees slightly bent and arms at your sides. Extend your arms out and away from your body, holding them out until they are parallel with the ground. From this position, rotate your arms in small forward circles, performing 10 rotations before rotating in the opposite direction. Perform 10 backward rotations to complete this exercise.
Back Tilt
This back tilt exercise is designed to help you improve range of motion in your neck as well as strengthen your neck muscles. Sit in a chair with your back straight and feet flat on the floor. Tilt your head up and as far backward as you can without pain. Hold this position for several seconds before tilting your head back down, bringing your chin down to your chest. Hold this position for an additional few seconds before returning to your original pose. Repeat until fatigued.
Head Rotation
This rotation exercise will improve range of motion in your neck and reduce the risk of straining your neck muscles. Stand up straight with your knees bent and arms at your sides. Rotate your head to the right side, rotating as far as you can without feeling pain. Hold the farthest position for 10 seconds or until you are fatigued. Slowly rotate to the center before rotating to the left side. Hold for an additional 10 seconds before returning to center. Repeat until fatigued.
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