Neck exercises are important to target key neck muscles that include the sternocleidomastoid, upper trapezius, levator scapulae, and the deep cervical flexors. Strengthening the neck helps improve posture and support spinal alignment. It can also help reduce neck pain.
- Chin Tucks
- Sitting or standing tall, gently pull your chin straight back towards your neck. (As if making a double chin.) Keep your chin parallel to the ground. (Avoid tilting your head up or down.)
- Hold for 5-10 seconds and then relax.
- Perform 10 repetitions and do 2-3x.
- Isometric Neck Extensions
- In a sitting position, place your hand behind your head.
- Now gently push your head into your hand while resisting the movement.
- Hold for 5-10 seconds and then relax.
- Perform 5 repetitions and do 2-3x.
- Isometric Neck Side Flexion
- Sitting up straight, place our hand on the side of your head.
- Now push your head into your hand without moving your neck.
- Hold for 5-10seconds.
- Perform 5 repetitions per side and do 2-3x.
- Isometric Neck Flexion
- Sitting up straight, place your hand on your forehead and gently push your head into your hand. (Your hand will create resistance.)
- Hold for 5-10 seconds.
- Perform 5 repetitions and do 2-3x.
- Prone Neck Extensions (More difficult than isometric neck extensions)
- Lie on your stomach with your head off the end of a bed or bench.
- Slowly and carefully lift your head so that it is in line with your spine.
- Hold for 2-3 seconds and lower back down.
- Perform 10 repetitions and do 2-3x.
Please keep in mind to start with isometric holds, but you may work your way up to the use of a band beginning with low resistance. Perform exercises slowly and under control. Avoid exercises that cause sharp pain or dizziness.
Should you have a history of neck pain, instability or previous neck injuries, please seek advice from a healthcare professional before you begin exercises.