Strengthen Neck Muscles:

Strengthen Neck Muscles with Three Easy Exercises

Do you ever feel like your neck is weak and could use some strengthening? Well, you're not alone. Though the neck can withstand a lot of pressure, the National Health Institute reports that 31% of people will experience neck pain in their lifetime. In addition, chronic headaches often originate from the neck, so it's essential to keep your neck in good shape.

The spine is held together with ligaments that go from one junction to the next. These ligaments transfer load up and down the spine. As we age, we tend to get inefficient in our movements due to tiny wrinkles that develop in our ligaments. Our necks then bridge that gap by constricting all the muscles that run up and down the spine. Some segments become less mobile and others become hyper mobile. And we start to hinge specifically at those spots. This relationship between low mobility and high mobility at the segments can lead to breakdown. When we do neck exercises with the proper form, we're encouraging everything to move together, forcibly tightening the ligaments down.

The key to safe and effective neck exercises is the chin tuck. (Minute 1.28)

Tucking your chin while you do the exercises assures a natural and normal alignment of the neck. As such, there will be a bit of a curvature to it, and your vertebrae will roll back and forth like a line of dominoes. These exercises target different muscle groups and will help build an equal distribution of strength in your neck muscles.

1. Small Muscle Strengthening: Obliquus and Multifidus (Minute 3.52)

Behind the ear there's a muscle called the obliquus muscle. It's an underwhelming muscle because it's so tiny, and yet it’s the cause of so many big problems for our patients. This area of the neck in particular is a major source of headaches. We often evaluate people who are actively having a headache, and the moment we touch the obliquus muscle, it eases their pain.

Below the obliquus muscle, the multifidus muscle helps you to extend, flex, and rotate the head and cervical spine. Engaging this muscle with a tucked chin is a first step to a stronger neck.

2. Neck Plank: Stretch and Strengthen the Trapezius Muscle (Minute 6.58)

The trapezius is a large muscle that starts at the base of the neck and extends to the middle of the back. This exercise stretches and strengthens the trapezius, helping you to be be more resilient and feel less pain. If you often find yourself stretching the trapezius muscle because it’s sore, consistently performing the neck plank may help you.

3. Neck Sit-up: Target Deep Neck Flexors (8.43)

The deep neck flexors or “neck abs” maintain neck stability, nodding movement, and support the head. Moving gracefully and mindfully through the neck sit-up with your tongue at the roof of your mouth will lengthen and strengthen the deep neck flexors. As you gain strength, you can progress to a Pilates-type exercise that also strengthens your abdominal muscles.

Do you suffer from headaches or neck pain? Please reach out to the Wellward team to set up an appointment. Phone: 859-275-4878. We look forward to speaking with you and helping you on your journey to healing and better health. www.wellwardmed.com

Tags: neck neck exercises strength training physical therapy PT ligaments