We are searching data for your request:
Upon completion, a link will appear to access the found materials.
A strong neck helps prevent pain and injury in the area. You might wonder how you can strengthen your neck at home. Many neck exercises are unsafe and pose a risk of injury. However, adding safe neck-strengthening exercises to your routine is a good way to combat neck weakness. Talk to your doctor before starting a neck routine -- particularly if you have a previous injury or other physical limitations -- to find exercises that are safe and appropriate for you.
Chin tucks are safe for your neck and are appropriate for most people, including beginners. The move strengthens the front and back of your neck at the same time. To do the move, stand with your back and neck straight, arms at your sides. Keep your eyes facing forward and gently lower your chin until you feel the stretch in the back of your neck. Hold the position for three seconds, then raise your chin back to the starting posture. Repeat the exercise 10 times.
Neck Lateral Resistance
The neck lateral resistance move works the muscles in the sides of your neck, which helps strengthen your entire neck equally. To do the move, rest your head lightly against your right hand. Gently press your head into your hand, pushing back with your hand. Try to touch your shoulder with your ear for five seconds. Repeat the move with your left hand on the other side of your head.
Shoulder Blade Squeeze
The shoulder blade squeeze exercise might not sound like it's going to benefit your neck. However, the squeezing motion activates the muscles that connect your neck to your shoulders, helping strengthen the lower portion of the back of your neck. To do the exercise, stand or sit with your back and neck straight. Tuck your chin slightly and squeeze your shoulder blades together as far as you can without feeling any pain. Hold the position for five seconds and repeat 10 times.
Neck Rotational Resistance
The neck rotational resistance exercise is safe and works all the muscles in your neck at the same time. To do the move, place one hand on the side of your head. Try to rotate your head to the side, toward your shoulder. Resist the move by pressing your head with your hand. Once your shoulder is in line with your chin, hold the position for five seconds. Return to the starting posture and repeat to the other side.