How to Strengthen Posterior Neck Muscles

Head strap for neck exercises

Build up the strength and endurance of your posterior neck muscles by doing neck raises with a head strap and free weights, and by doing isometric exercises. Follow these easy steps to building a stronger neck.

Things You'll Need

• Head strap
• Weight plates
• Chair or bench
• Towel

Instructions

1. Buy a head strap from a sporting goods store or an online vendor. Start by attaching a light weight to the head strap chain, like a 2 ½ to 5 lb. plate. Use more weight if you think you can do 10 repetitions easily.

2. Sit in a sturdy chair or on a bench and lean forward with the weight hanging between your knees. Raise and lower your head fully for 12 to 15 repetitions. Increase the weight for two more sets of 12 repetitions, then do a fourth set with lighter weights for another 12 repetitions.

3. 

   Do isometric exercises by placing your hands behind your head and interlocking your fingers. Use arm pressure to provide resistance to rocking motion of your head backwards and forwards. Count to five rocking back and count to five rocking forward. Do 10 to 12 repetitions.

4. 

   Overlap both hands on your forehead and push your neck forward, using your hands to provide isometric resistance. Count to five as you move your head forward against your hands. Do 10 to 12 repetitions.