Neck Muscle Exercises

Your neck is a wonderful instrument. Made up of nine separate muscles, the neck can move in virtually any direction. It can do so quickly as a reaction or slowly with controlled movement. Keeping the neck muscles stretched and toned is the best way to avoid nagging injuries and pain that can inhibit movement and diminish quality of life. Neck exercises are very simple to do and require nothing but your hand for resistance.

Front Neck Extensions

• Start in a standing position looking straight ahead. Place your palm on your forehead and, applying enough resistance with your arm to hold your head in place, apply gentle pressure with your neck muscles to move your head forward. You'll feel some pressure in the entire neck area when doing this, but mainly in the front. Repeat 10 times.

Side Neck Extensions

• Side extensions are virtually the same as front neck extensions except you are working the muscles in the side of your neck. Once again, in a standing position, place the palm of your hand on the corresponding side of your head. Using your hand to provide resistance, push your head to that side. Hold the tension in the muscles for 15 seconds, then release. Repeat on each side three times.

Back Neck Extensions

• By now, you know the drill, but let's change things just a little. From a standing position, place both palms on the back of your head just above ear level. Interlock your fingers and apply gentle resistance. Try to move your head back against the resistance and hold the tension for 15 seconds. Repeat three times.

Soreness

• Don't overdo it. If you don't do neck exercises, going through this routine the first time will likely cause a little soreness. That's only natural, and over time your muscles will respond better. If you feel a lot of pain, you overdid it. The best way to avoid minor neck pain is to start off with gentle resistance. This will give your neck time to adjust the workout.