Neck Strengthening Exercises

Strengthening the neck muscles is important to avoid a stiff neck and neck pain. Neck strengthening exercises not only prevent neck problems, but also help to tone the neck muscles and increase the range of motion. They add flexibility to the neck muscles and reduce chances of getting a cervical muscle sprain or strain. One should perform these exercises for better posture and flexibility of the body. Scroll down and learn the steps to perform various exercises to strengthen the neck.

Exercises for Strengthening the Neck

Exercise #1
Stand in an upright position and place your palms on your forehead. Your palms should cover your forehead completely. Now, apply force in both the directions and resist the motion. Hold this position for 5 counts and then repeat this exercise 3 more times. This exercise can also be performed by placing the palms on the back of the head.

Exercise #2
To perform this exercise you can sit straight in a chair or stand in an upright position. Now, place your head in a neutral position and then place your left palm on your left temple. Push your head and left palm against each other and hold the position for 5 counts. Resist the motion by applying force in both the directions and then repeat this exercise for the right side.

Exercise #3
This neck exercise, not only strengthens the neck muscles but also reduces the double chin problem. With a shoulder width distance between your feet, stand in an upright position. Now, tilt your head back, join your palms together and place your thumbs under your chin. Apply force by your neck muscles to push down the thumbs. Hold the position for 5 counts and do 3 more repetitions.

Exercise #4
Stand in an upright position or sit in a chair as tall as possible. Now, look straight ahead and gently tuck your chin as if you are giving a double chin appearance. Hold this position for 10 counts and then relax your neck muscles. Repeat this exercise 10 more times.

Exercise #5
Stand in a straight position and keep a shoulder-width distance between your feet. Now, keep your hand on your buttocks and keep them crossed to each other. Tilt your head forward and look towards the floor or your toes. Tuck your chin in the upper part of your chest. You will feel a stretch in the back muscles of your neck. Hold this position for 10 seconds and repeat the exercise 3 more times.

Neck Strengthening Exercises for Babies

Neck strengthening exercises for babies is important because babies have weak neck muscles. These are also necessary to avoid the risk of developing torticollis or twisted neck. Torticollis is a health condition where the head is tilted to one side and chin is elevated and turned down to the opposite side. A baby may be affected with torticollis if its head is tilted to one side constantly. Given below are some exercises that can help strengthen weak neck muscles of babies.

Exercise #1
Carefully turn the baby's head and touch the chin to the left shoulder. Make sure you place your other hand on the baby's chest to maintain stability. Hold this position for 5 counts and then repeat the exercise for the right side.

Exercise #2
Place your one hand on the baby's chest. Now, gently turn the baby's head towards the left side, so that the left ear of the baby touches its left shoulder. Hold the position for 5 counts and then repeat the same for the right side.

Many of us avoid including these exercises in our daily exercise regime and hence, have to face neck pains and sprains. Now, when you know some useful neck strengthening exercises, perform them on a daily basis and strengthen your neck muscles.