1. A Simple Shrug Can Help
Shoulder shrugs are a simple way to strengthen posterior neck muscles, particularly those which connect to your shoulder blades and extend up the sides of your neck. Hold a light weight in each hand, beginning between 2 1/2 and 5 lbs. Stand with your feet about hip-width apart and your spine tall and straight. If you are more comfortable, you can do these neck exercises while sitting as well. If sitting, make sure that your feet are flat on the floor and that your back is straight. Allow your hands to rest at your sides and then use the muscles of your neck, shoulders and upper back to lift your shoulders towards your ears. Hold for a count of 10 and gently relax. Repeat anywhere from 5 to 20 times, depending on your comfort level.
2. A Helping Hand
One of the best ways to strengthen the neck is to simply create a bit of resistance with your own hands. Again, sit or stand with your spine tall and straight and intertwine your hands behind your head so that the base of your hands is just behind your ears. Breathe deeply and slowly and on the exhale, gently press your head back into your hands, engaging your posterior neck muscles. Hold the resistance for 3 to 5 deep breaths, releasing on an inhale. Release the hold for a full breath and begin again on an exhale, repeating 5 to 10 times. For a deeper exercise, lay face down on a comfortable surface and hold a light weight behind your head. Lift your head on the exhale without lifting your chin and hold for 3 to 5 breaths, relaxing on the inhale and repeating 5 to 10 times.
3. Get Strong With Yoga
There are many great yoga poses for the neck; however, the locust is a great place to start. Lay face down on a comfortable surface with your feet together and your arms resting at your sides. Throughout the exercise, your feet should be flexed so that your toes are pointing away from you. Inhale deeply and on the exhale lift your arms and legs a few inches off of the ground. At the same time, lift your chest and head as high as possible so that your chin is pointing towards the sky. Hold the locust pose for 3 to 5 breaths and relax on the exhale, resting one cheek on the floor. Take a moment to relax and then repeat 3 to 5 times.
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