6 Simple And Effective Neck Strengthening Exercises To Try

You require just a few hours of the day to do your neck strengthening exercises. If you are someone who spends hours at the computer, these effective neck muscle strengthening exercises are all you need, and this can add variety and strength to your training program. It strengthens your neck muscles, so it communicates better to your brain, and the entire body enjoys the benefits.

Start with Releases

Before you begin your neck strengthening exercises, ease away your stiffness with some easy-peasy neck movements. This minimizes the stiffness in the neck structures and helps make your neck ready for the neck muscle strengthening exercises. You may find some tender spots in the neck area, focus on them as they are the tight muscles and they are crying for your attention.

# Chin Tuck

Stand with an upright posture, both your back and neck straight, and leave your arms at your sides. Look straight. Now, slowly lower your chin, feel the stretch at the back of your nape. Remain in this position for 3 to 5 seconds and then raise your chin again to the starting position. Include at least 10 of these to your everyday routine, whenever you feel a pain in your neck. This offers pain relief and also strengthens the muscles, plus aligns your head over the shoulders. You can try it even when you are lying down.

# Back Burn

The back burn neck strengthening exercise is really effective. Lean back against a flat wall, ensure your feet are at least 4 inches away from the wall, they should not touch the wall. The back of your head should touch the wall. Now, slowly place the parts of your hands on the wall, such as the elbows, forearms, along with your hands and fingers; keep your wrists around your shoulder level. While the back of your hands touch the wall, bring them up above your head and your back down. Ensure there are about 10 repetitions. Repeat this exercise at least 3 to 5 times a day.

# Rotational Resistance

The rotational resistance exercise is one of the few good neck exercises, this works most muscles in your neck simultaneously. Place one hand at one side of your head. Hold this position and try to rotate your head to one side towards your shoulder. To offer lateral resistance, continue to press your head with your hand so that you bring your shoulder in line with your chin. When you reach this position, hold the position for 5 seconds. Get back to the original position and repeat the move on the opposite side.

# Prone Cobra

This is a gravity-defying move advanced move. This works your shoulders, neck and your upper back. Gravity offers resistance while you perform this exercise. Just as you would start doing the cobra exercise, lie on the floor, and face down. You can offer support to your forehead in the form of a hand towel. Place your arms on the sides and palms flat on the floor. Now, touch the roof of your mouth with your tongue. This stabilizes your neck muscle. Squeeze your shoulder blades and lift your hands off the floor. Bring your elbows in bringing your palms out and thumbs up. Now, slowly lift your forehead about an inch off the towel while your eyes should look straight at the floor. Stabilize your head so you don’t tilt back and forth too much. Stay in this stance for 10 seconds and get back to the starting position. Do, at least 10 repetitions of it.

# Shoulder Blade Squeeze

No, it isn’t meant for your shoulders only, although the name suggests it. Actually, it strengthens your shoulders, back and neck as well. It activates the muscles that link your shoulders with your neck, and especially strengthens the nape.

You can do this exercise while you sit or stand. Keep your neck and back straight. Now tuck your chin and then squeeze your shoulder blades slightly, so you feel the effect, but not the pain. Stay in this position for at least 5 seconds and keep doing at least 10 repetitions.

# Neck Plate Curls

This exercise is done with the help of weights. While choosing the weight, make sure that you can hold it comfortably against the back of your neck. Start off by lying down frontwards on a bench. Your head should be hanging over the edge with your shoulders aligned at the end of the bench. Tightly hold a lightweight at the back of your head with both your hands. Now slowly tilt your head upward and lower it back down. Repeat the move.