Strengthening your neck muscles is a relatively easy task and you can do it by yourself without special equipment. Using resistance with your own hands, you can strengthen the front and back neck muscles as well as the muscles that enable the neck to move laterally, or side to side. The important thing to remember is that for optimum stability and postural alignment, you need to work all four directions, front and back and side to side, equally.
Warm-Up Stretches
Before you start the actual strengthening exercises, it is wise to begin with a gentle warm-up using forward cervical flexion or nodding movements. First, to align your posture by stacking your spinal blocks or vertebrae one on top of the other, relax your shoulders down and away from the ears. Center your head and neck in position with your shoulders so that your chin is level and not jutting forward. Take a deep breath, and slowly drop the chin toward the chest as in a "yes" gesture as you exhale. Hold this stretch for a few seconds and then slowly move the chin toward the left shoulder. After a few seconds, retrace the path back to the middle and continue to the right shoulder. Return the chin to center, then lift and return to the starting position.
Front and Back
To strengthen the anterior muscles in the front of the neck, place both of your hands on your forehead. Without moving your chin forward, press your forehead into your heads, resisting the movement with your hands. Hold the pressure steady for about five seconds. For the posterior or back neck muscles, reverse the process. Place both hands on the back of your head, keeping your chin centered, and press your head backward into your hands. Apply steady resistance for about five seconds.
Side to Side
To work and tone the lateral neck muscles, which are responsible for side-to-side motion, place one hand on the right side of your head and steadily apply resistance as you try to press your ear toward your right shoulder. Again, hold for five seconds. Repeat the exercise, going to the left side.
Rotational Exercise Incorporating all Neck Muscles
Place your right hand on the right side of your head, keep your chin and head straight, and draw a straight line with your chin until it lines up with your right shoulder, applying steady resistance throughout the range of motion. Repeat the exercise on the left side, holding each for about five seconds.
To increase strength, improve balance and enhance posture, try performing the entire sequence two to three times from start to finish.
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