How to Effectively Strengthen Your Neck Muscles and their Benefits

There are different reasons as to why one might be suffering from neck pain and stiff joints around the area. Although a lot of it is associated with a certain age and sadly women are affected more than men, but it also has a lot to do with trauma to the joints, being over stressed, overworking your neck and others. Your neck muscles can get affected when the condition of your neck goes untreated longer than required leading to further complications and conditions.

Your neck joints and muscles pretty much do all the work that your neck is involved in, which is why you do not want them to have any problems or complications for that matter. Since your muscles can be weakened, there are certain neck strengthening exercises that you can try to prevent, tame or rectify the condition altogether.

Why Exercises?

Back Burn

This postural exercise helps in strengthening the neck muscles and back muscles as well. While standing on a flat wall with your back against it, place the back of your head against the wall. Try standing flat on the wall with your hands and fingers stuck onto it. Your elbows and forearms should also be in the same position. Place your wrists just above your shoulders in a stretched position. While still keeping everything stuck on the wall, including your back, slightly move your hands above your head and shoulders and gradually put them back. Repeat eight to ten times depending on your flexibility for at least three to five times a day. This being one of the most effective neck strengthening exercises in the book.

Isometric Muscle Contraction

To get rid of the pain and strengthen your muscles, you need to deal with particular muscles and joints in your neck area. An isometric muscle contraction does not move. This means that you cannot possible see visible movements during the exercise. Experts insist that this exercise offers the most comprehensive pain relief and muscle strengthening treatment compared to the rest. Here is an example of the isometric neck strengthening exercise;-

Isometric Lateral Neck Muscle Strengthening

This exercise is as simple as tilting your head to one side. The point is to work on certain muscles on the neck to ensure you get relief from the pain and also strengthen your neck while at it. You might use some neck strengthening equipment in the exercise if you so wish, but it can also be done without any of them. Place your palm on the right temple of your head press your left ear on your left shoulder. Try resisting the motion of your head with your hand for about 30 seconds.

The recommended number of sets is supposed to be 30, but since you are only just beginning, try doing some sets on one side then alternate to the other side repeating the same. Ensure you relax back to your original neck and head position in slow motion before doing the next set. This is because your neck is very delicate and with a slight mistake, you can cause irreparable damage to yourself. You are urged to discuss this position with your physician and your trainer too before you begin to ensure you get everything right and avoid silly mistakes.

Plank

Yes, plank qualifies to be among the best neck strengthening exercises when done well. When you are in any plank position, you are advised to hold your head up to strengthen the neck muscles and joints. Looking down can weaken your muscles leading to pain and stiffening. This also goes for other neck strengthening stretches and exercises that you might be attempting. Always hold your head up high so that you strengthen your neck muscles.

Conclusion

These exercises are worth it when done with consistency and a lot of care. You can prevent neck muscle weakening or even get rid of it with these three exercises and get back your normal life. Having neck pain can be life changing in so many ways. You can always use neck strengthening equipment to take your exercises to the next level and maximize on each move you make and every workout you do.