Q: What’s a good exercise to strength the muscles in the neck?
A: Weak neck muscles can result in shoulder and neck pain. You can lose strength in your neck muscles if you don’t exercise them, if you use improper posture when standing or sitting at a desk, or while recovering from an accident or surgery that caused your neck to be immobilized. Incorporating neck exercises into a daily routine can help strengthen these muscles and help alleviate pain and stiffness.
The muscles used for flexing your neck are found at the front of your neck and upper chest. To strengthen these muscles, lie on the floor and support your head with a towel or thin pillow. Keep your arms at your sides as you lift your head, bringing your chin toward your chest. Don’t let your shoulders leave the ground. Relax your neck by bringing your head back to the ground after your chin meets your chest. Perform three sets of 10 repetitions daily.
The chin tuck is effective at strengthening neck muscles and correcting posture. Stand against a door jamb with your spine along it and your feet 3 inches from the jamb. Slightly tuck your chin and pull your head back into the jamb until the back of your head touches the jamb. Hold this position for five seconds, then rest as you return to the starting position. Repeat this exercise 10 times.
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