How to Strengthen Lateral Neck Muscles

Isometrics, Cervical Stretches and a Physician's Guidance

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  If you are having neck pain or if you have been diagnosed with neck or disc problems, no self-therapy should be attempted without a thorough evaluation and approval by a physician. Strengthening exercises are excellent for reducing pain and for building strength in those who are working on strength training or bodybuilding. However, the first rule should always be to protect yourself from new or further harm.

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  Isometrics uses only your body's resistance to strengthen and tone bodily areas. To isolate the neck muscles, stand or sit with a straight posture (shoulders back and chest slightly out). Place your hands palms-down on your forhead, as if you were checking your forehead for a temperature but using both hands -- one above the left eye, one above the right. Slowly begin to apply pressure to your forehead, continuing gradually. While applying pressure, keep your posture absolute and do not allow the pressure to push your head backward. Hold for 5 seconds and gradually reduce pressure. If you begin to feel pain at any point, discontinue the exercise. Otherwise, repeat for 5 sets and increase the sets gradually over time. Be very conscious of your posture. Do not apply too much pressure. Nor should you apply pressure too quickly. And always stop at the first sign of pain.A second isometric set is to stand straight against a flat wall. Pull your shoulders back until your body is perfectly aligned with the wall and your head is touching it lightly. Slowly push your head into the wall without tilting your chin upward or downward. Hold the pressure for a count of 5 and then slowly release the pressure. Repeat for 5 sets and increase the sets gradually over time. Be careful not to push back to the point where you feel pain.

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  Cervical stretches are excellent for maintaining elasticity of the neck muscles. For lateral cervical stretches, sit on a chair with your back straight. Put your left arm behind your back, just across the lower part of the back. Using your right hand, put your hand over your head with your fingers just above your left ear. Slowly use your hand to lean your head to the right. Hold at the farthest comfortable point and then slowly return to the start position. Repeat for as many reps as you are comfortable with, or as recommended by your physician or physical therapist. This exercise can also be done effectively without placing the arm behind your back.

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  Chronic neck pain is a common medical compliant for which there are many causes and treatments. From remedying simple stiffness to maintaining flexibility, strengthening your neck muscles through careful exercise can reduce or prevent many problems.To determine which exercises are right for you, or if you have issues that need more in-depth management, consult your physician.