Best Neck Muscles Strengthening Exercises with Videos
Having a strong neck is very important as it the neck that supports your head, and the brain send signals to other parts of the body through the neck. So, you need to take care that no injury is caused to the neck. Nowadays neck pain is a common problem, especially for those who spend a long time in front of the computer. So, you have to do neck strengthening exercise to keep the neck muscles strong and to prevent any pain on the neck.
Simple Neck Strengthening Exercises you can do at Home:
Back burn exercise:
Stand straight in such way that your back and the back of your head are touching the wall and your feet is about 4 inches away from the bottom of the wall. Place your hands such that your forearms, elbows and the back of your hands and fingers are touching the wall and your wrist is at about shoulder level. Now move your hands above your head and then back to the original position, while your fingers, arms, head and the hands are still touching the wall. Do this at least 10 times in one stretch and about 3 to 5 times a day.
Chin tuck exercise:
This exercise is great for improving your posture and to prevent neck pain. Even beginners can do this without any trouble. Stand straight keeping your neck and the back straight and looking ahead. Now lower your chin slowly, so that you can feel pull at the back of your neck. Stay for 3 to 5 seconds in this position and then bring your chin back to the original position. Do this for at least 10 times at a time. You can do it many times a day. You can also do this lying down.
This is very beneficial for your neck muscles and is a highly advanced exercise. Take a pillow or anything that is soft and firm. Put this next to a door and then put your head on the pillow by kneeling down. Swing your legs up against the door, so that your whole weight is supported by your head. Now get back to the starting position. This is slightly difficult, but with practice you can do it. This is a pose that is practiced in yoga and is very beneficial for the body.
Lateral resistance exercise:
This is greatly beneficial for the muscles on the ides of your neck and the whole neck as well. Place your right hand lightly on the side of your head. Now try to gently press your head on your hands while your hands try to push it back. Here you try to touch your shoulder with your ear while your hand tries to resist the movement gently. You need not apply too much pressure. Hold on to this position for about 5 seconds and then you can do the same with your left hand.
Neck plate curls exercises:
Here you use weights for the exercise and you must make sure that it is light enough to hold at the back of your head. Lie down frontwards on a bench in such a way that your head must be hanging over the edge of the bench and the shoulder is aligned to the edge of the bench. Hold a light weight tightly at the back of your head with both your hands. Tilt your head upward slowly and then lower it back. Repeat it for a few times.
Neck harness exercise:
Neck harness is used to lift weight with your neck. This is quite similar to the previous exercise and it helps in strengthening the neck muscles the the back. Here the weight is attached to your head with the help of chains that dangle in front of you.
Prone cobra exercise:
This exercise is good for the muscles of the upper back, shoulder and the neck. Lie down on the floor with your forehead on a rolled up tower and arms at the sides with the palms down on the floor. Let your tongue touch the roof of your mouth. Pinch you shoulders together and lift your hands from the floor. Roll in your elbows while your palms are out and the thumbs up. Then slowly and gently lift your forehead to about an inch from the rolled up towel. When doing so, your eyes mush look straight at the floor. Stay in this position for about 10 seconds. Then get back to the original position. Repeat it for 10 times.
Rotational resistance exercise:
This benefits all the muscles of the neck. Here also you have to keep your hand on the side of your head. Try to rotate your head towards the shoulder, so that your chin is in line with the shoulder. While doing so, resist the movement with your hand. When you reach the position, stay in that position for about 5 seconds and then return back to the starting position. Do the same with the other side of your head.
Shoulder blade squeeze exercise:
This exercise is good for your shoulders and back as well as your neck. The squeezing of the shoulder blades makes the muscles that connect your neck to the shoulder strong and active. You can do this exercise while standing or sitting. Keep your back and the neck straight and slightly tuck your chin. Now squeeze your shoulder blades as much as it is possible for you, without feeling any discomfort or pain. Remain in this position for about 5 minutes and then you may repeat it again. Do this at least 10 times.
Towel neck exercise:
Here a small towel is used for the exercise. The towel is folded horizontally so that it becomes thicker and then wrapped behind your face just at the base of the hairline. You can do it standing or by sitting. Set your feet apart. Hold the ends of the towel in each hand. Now try to bring your chin towards your chest, while you offer resistance to this movement with your towel held tightly. Then lift your head up. Repeat this for a few times.