How To Some Simple Neck Exercises

The neck is one of the easiest parts of the body to injure. Whether you are an athlete or live a less active lifestyle, it is important to do neck exercises to help prevent disabling injuries. Injuries to the neck can be excruciating, and have a long recovery time.

First it is important to understand the anatomy of the neck. The neck is comprised of four major muscle groups that work together so that you can have movement. The first muscle group is the rotators; they allow you to turn your head to look over your shoulder. Flexors allow you to look down, while the extensors allow you to look upward. The lateral flexors work so you can turn your head sideways.

All of these muscles groups working together give you a full range of motion, and allow you to look around to complete day to day tasks. If one of the muscle groups is not as strong as the others, then strains can occur due to over compensating to support the weaker muscle group.
 
It is also important to remember that the neck is a very sensitive area, and injuries can occur easily. You should always consult with your health care professional before beginning any type of exercise program. Also you should not push yourself. Do these exercises very slowly. With neck exercises the old saying “Slow and steady wins the race” applies.

Here are some suggested exercises for each muscle group:

Rotators:  Place one hand on the side of your face, and slowly turn your head to that direction until you reach your full range of motion. Your hand should provide enough resistance that you feel the muscle group engaging, but not too much that it feels strained.

Flexors: Place the back of your hand underneath your chin and push your chin down towards your chest. Again you should only feel minor resistance, no strain. There are also inexpensive exercisers you can buy online that are designed to fit under your chin and you push toward your chest to build your flexors.

Extensors:  Place your hands behind your head, interlocking your fingers. Pull your chin down to your chest, and then tilt your head back. Your hands will provide the resistance you need to do an effective exercise.

Lateral Flexors:  Place your head on your shoulder, like you are trying to listen to your shoulder.  Place the opposite hand on the side of your head. Slowly bring your head up to an upright position. Repeat for each side.

By following these exercises you will have a strong neck that is not prone to injury. Doing neck exercises is often overlooked, when they should be a priority. By simply taking 10 minutes out of your day to do these exercises you can prevent serious injuries to your neck, especially if you play sports.