The neck just like many other body parts has muscles that require strengthening. However, many people neglect these muscles when working out in the gym or at home. Read on for more information on exercises you can perform at home to make your neck stronger.
The chin tuck is one of the most effective neck strengthening exercises. It is also effective at reducing neck pain. To perform this exercise, stand straight and try to tuck in your chin as deep as you can and hold this position for about 3 to 4 seconds. Resume starting position and repeat same exercise at least 10 times.
This exercise involves rotating the head from side to side. A good starting position is placing your right hand on your right cheek and then turning your head in a right-left direction. At the same time, try to resist the sideways head turning motion and rotate head back to starting position afterwards. Perform about 10 reps and change neck rotation to left-right direction.
You can perform neck extensions while seated or standing. To start extending neck muscles, place your hands behind your back and push your head backwards while resisting this motion with your hands. Once again, perform 10 reps or as many as you can.
The prone cobra exercise is performed while lying on flat surface face down. In addition, it is advisable to rest the forehead on a folded towel. Tuck in the hands to your side with palms face down and raise the tongue to roof of the mouth. While in this position, press the shoulder blades inwards and lift the upper torso and hands off the floor. Remember to lift the forehead off towel support platform as well. Maintain this position for about 10 seconds, resume starting position, and repeat motion 10 times.
Some of the exercises you can perform in the comfort of your home to strengthen neck muscles include prone cobra, chin tuck, neck rotation, and neck extension.