7 Exercises For The Neck Muscles

The muscles of your neck need to be stretched and strengthened--like any other muscle in your body. If you sit in front of a screen for long hours, your head will tend to jut forward, which can lead to a forward head posture. This creates muscle imbalances in your neck. You may also tense your neck during exercise or stressful situations. Make time daily to exercise your neck and feel the difference.

Four Isometric Exercises

You can strengthen the front, rear, left and right sides of your neck with isometric exercises, according to the Center for Orthopedic and Sports Excellence. Isometrics require your muscles to contract against resistance to stabilize your position. In the case of your neck, your head should be in a neutral position and stay there throughout the exercises. Assume the neutral position by pulling your head back so that your ears are in line with your shoulders and your chin is level to the floor. You may sit or stand.
Place your palms on your forehead. Press against your forehead and resist the pressure from your hands with the deep cervical muscles in the back of your neck. Maintain pressure for five seconds and then relax for three.
Interlace your fingers with your palms on the back of your head. Press against the back of your head with your hands for and resist for five seconds. Relax for three and repeat.
Place your right palm against your head, above your right ear. Your fingers should be pointing toward the ceiling. Press against your head for five seconds and then relax for three. Repeat on the left side.
These exercises can all be done lying down and using a pillow to hold your neck in place as you push against it with your neck muscles. Maintain the neutral head position throughout. Do at least five reps per exercise.

Scalene Stretch

Stretch the muscles on the sides of your neck, called your scalenes. These muscles are often associated with poor posture, according to the National Academy of Sports Medicine (NASM). Stand up straight with your head in the neutral position described above. Rest your arms at your sides. Tilt your head to the left toward your left shoulder. Hold for 20 seconds and then stretch the other side.

Neck Roll and Chin Tuck

Try the neck roll and chin tuck exercise from Pilates to prevent neck pain. Lie on the floor with your knees bent and your feet on the floor. You may use a thin pillow under your neck, but it is best to simply lie on a mat, according to EasyVigour. Lengthen your neck and press your shoulder blades into the floor. Roll gently as far as you can to the right side and then roll to the left to loosen the muscles. Do not tuck your chin toward your chest, but instead keep your chin about a fist's-width from your chest. The chin tuck refers to the next portion of the exercise where you will push your neck into the floor while it is in the center position facing the ceiling. Hold for a few seconds and relax.