Neck strengthening exercises are not only effective for alleviating tired and sore aching muscles due to tension and stress, but they can also be helpful in reversing the ill effects of poor posture, neck related headaches and the pain of arthritis. Forward and backhand resistance strengthening exercises require only a few minutes of time and your own hands to assist the movement.
Warm-Up Stretches
Before you begin your forward and backward resistance routine, stretch your neck muscles by gently dropping your chin towards your chest as you simultaneously draw your shoulders down away from your ears. In the down and forward position, slowly move your chin towards the left shoulder and then back to the right. Return to center and lift chin back to normal position.
Forward Resistance
Sit up tall, with your shoulders down and spine straight, with head and chin centered between your shoulders. Place both hands on your forehead. Take a breath in and as you exhale, press your head into your open hands, resisting the head movement forward. Hold this posture for a slow count of 5. Pause and repeat for 3 to 4 sets.
Backward Resistance
Again, sitting up tall with spine stacked and shoulders relaxed downward, place both hands behind your head. Keep your chin level and press your head back into your hands. Resist the movement with your hands and hold the posture for 5 counts. Repeat for 3 to 4 sets. Don't forget to exhale throughout the exertion, or resistance, part of the movement.
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