1. Cut to the Core
Exercises that strengthen your core muscles will serve to increase muscle strength. The shoulders, back and abdomen support the neck. You will be able to see the benefits of holding your neck stationary while performing core strengthening exercises. Concentrate while doing your crunches or stability ball workouts. Flex your neck muscles to hold them stationary. Do not bend your neck when working out other areas. One way to keep the neck stationary is to place your tongue against the roof of your mouth and hold it there while you move. Some people stick out their tongues, but you could end up biting it and ruining the whole day's exercise program.
2. Stop If It Hurts
Whenever you put your neck into a stationary flex position to hold it still while moving, let it go and loosen it up if you feel any pain. Neck kinks can be terrible issues to work out, requiring massage and heat to heal. If you've ever had a pinched nerve in your neck, then you'll appreciate the need to heed the pain.
3. Stretch Your Neck and Flex
Stretching your neck should be done at least three times a day, especially before and after exercising. Breathe regularly during stretching and never bounce. Sit or stand up straight, with your eyes focused ahead and your shoulders back. Slowly lower your head, using only your neck muscles and push your chin into your chest as far as you can without bending over. Look at the floor for ten seconds and release slowly back to your original position. Reverse the stationary press by looking up to the ceiling.
4. Isolate and Hold
Isometric exercises isolate a single muscle or group of muscles to strengthen that area and tone the muscles. Move one hand to the side of your head and hold it in place beside your ear. Push on your hand with your head, but hold your arm stiffly in place. Hold the pressure as hard as you can without straining your neck or moving your arm for a count of 10. Release and wait a few seconds, then repeat the exercise on the other side of your head. Repeat the pattern on the front and back of your head. Try flexing your neck in the mirror a couple times a day. Push out the sides of your mouth using your neck muscles and watch the tendons in your neck bulge out. Make scary faces and growl, while you hold this look for a count of ten.
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