Neck exercises can help prevent neck pain by strengthening the neck muscles, which can help prevent neck injuries. When our neck muscles are weak, they can press on nerves and cause instability.
These are my favorite neck strengthening exercises.
The first is a chin tuck. Chin tucks are not only a great way to strengthen your neck muscles, but they also help correct bad posture by “resetting” the muscles.
The next exercise is a shoulder squeeze. This does a great job of strengthening the trap muscles as well as the rhomboid muscles, and they help open up the chest.
Cervical isometric exercises including extension, flexion, rotation, and sidebending are a good way to start the strengthening process. These work really well when the full movement is either too painful or when you might not be able to do the movement yet per precautions.
The next two exercises use a resistive band for sidebending, rotation and chin tucks. Resistive bands do a great job of getting the concentric and eccentric movement of the muscles.
The last exercise is a shoulder shrug. You can do these with or without weights, and you can do them by standing on a resistive band.
Thanks to Axis Scientific for giving us Dr. Mo Musclestein. Learn more about this muscle replica model and Axis Scientific’s other great products.