Stronger Neck Makeover With Exercise

Isometrics

• Isometric exercises for neck strength can be performed anywhere and without equipment. While working at the office, you can do them at your desk. By putting your hand on your head, you can apply light resistance to counter neck flexion, extension or rotation, according to “The Journey: Take the Path to Health and Fitness” by Paul Scheatzle. For example, put your fingers on the back of your head and gently push forward. Allow your head to meet the resistance for about 10 to 20 seconds. For a neck flexion exercise, press your middle and index fingers to the space between your eyes. Resist the push of your fingers with your neck and head.

Bodyweight Exercises

• In the same way that you’d do sit-ups to strengthen your abdominals, you can perform curls to condition your neck, according to the Rochester Chiropractic Group’s article “Exercises and Stretches for a Healthier Neck.” Lie supine on the floor with a folded towel under your head. Slip your hands, palms up, under your buttocks to keep your shoulder blades drawn together and down. Tuck your chin and slowly lift your head. Keeping your chin tucked in, lower your head back to starting position. Repeat the neck curl to muscle fatigue.

Adding Resistance

• You can use elastic bands, free weights, machines or pulleys with a head harness to strengthen your neck, according to “Getting Stronger: Weight Training for Sports” by Bill Pearl. For example, lie face down on a bench and hold a weight plate on the back of your head. Your neck and head should hang over the end of the bench. Lift your head up and then back in a slow and arcing motion. Lower your head back to starting position. You can also move your head to the right and then left, using the same controlled arcing motion. To work the front neck muscles, you can lie supine on the bench and place the weight plate on your forehead. Slowly lift and lower your head to condition the muscles in the front of your neck.

Bridges

• Bridging exercises will strengthen the muscles in the front, side and rear of your neck, according to Pearl. For example, kneel on a mat and bend at the hips. Put the top of your head on the mat, forming a triangle with your body, buttocks in the air. Cross your arms over your chest. Extend your legs, lifting your heels off the floor and balancing your lower body on the balls of your feet. Your weight should be evenly distributed between your head and feet. Work your neck by rolling your head forward and backward and side to side. Slowly turn your body over so your torso faces the ceiling and your back is arched. Lower your heels so your feet are flat on the ground. Repeat the head rolling movements – forward, backward and side to side -- in the bridge position.

Cautions

• Always perform a warm-up of five to 10 minutes of light aerobic activity to raise your body temperature and get your muscles ready to exercise.

  When doing exercises to strengthen your neck, it is imperative that you use proper form so as not to injure your neck and back; these are the areas that are the highest risk for injury. If your form in neck-strengthening exercises starts to deteriorate due to fatigue, stop the exercise. Also, avoid more advanced exercises, such as the bridge, until you feel your neck is strong enough to handle the demands of the exercise. If you feel any neck strain while doing exercises involving weights, lower the amount of weight or forgo the exercise. When recovering from a sprain of the cervical spine, never do neck exercises that put pressure on your vertebral discs or spine. Always consult with your physician before starting a new exercise regimen, especially if you have been or are injured in any way.