How to Do Neck Forward Resistance Exercises

Resistance exercise for the neck is done to increase the overall strength of neck muscles, increase range of motion and to decrease existing pain. This type of exercise enables the neck muscles to provide appropriate stability and support to the cervical spine and joints, allowing smooth execution of neck movements. To strengthen these muscles you can either do a static or dynamic resistance exercise. In static or isometric exercises, muscle contraction is present but without joint movement, upon application of a fixed resistance. In dynamic exercise, it involves movements of both joints and muscles with application of resistance. Here are some techniques to do the neck flexion or the neck forward resistance exercise.

Difficulty: Moderate

Instructions

Static Resistance

1. Start in standing or sitting position. Place both hands in front of your forehead (with the palm side facing the forehead). Gently push the head against your hands as if attempting to bend the head forward. While doing so, apply enough resistance on both hands, to prevent the head from flexing forward. Gradually increase the amount of resistance to a tolerable level; hold it for 5 seconds and then relax. Repeat this exercise 5 to 10 times.

2. Apply the pillow resistance exercise. Begin in standing position and facing the wall. Place the pillow in between the wall and your forehead. Gradually apply resistance by pushing your head forward into the pillow. Hold it for 5 seconds and relax. Repeat this 5 to 10 times.

3. Do the partner static resistance exercise. Start by sitting on a chair with your partner standing behind you, holding a towel. Your partner will then loop the towel around your head, so that your forehead is rested on the middle part of the towel. Make sure that your partner is gripping firmly on both ends of the towel. Instruct your partner to gently pull your head back, as you attempt to flex your head forward. Partner should apply enough resistance so that your head is not able to bend forward. Hold resistance for 5 seconds and relax. Repeat procedure 5 to 10 times.

Dynamic Resistance

4. Begin by sitting on a chair and head in neutral position. Place both your hands on your forehead (with the palm side facing the forehead). Using your hands, apply constant pressure against your head as you flex your neck forward (until chin reaches the chest). Resistance applied should be enough to allow motion of the neck. Bring your head back to neutral position and repeat this method 5 times.

5. Start by lying on your back with your head hanging at the edge of the bed. Then carefully extend your neck by allowing your head to drop below the edge of the bed. Do this motion gradually until you can feel a stretch at the front part of your neck. Slowly lift your head forward to starting position and carefully bring it back to extension again. It is advisable to open your mouth as you extend your neck in order to prevent excessive pull of the anterior neck muscles. Repeat this motion 5 times.

6. Do the partner dynamic resistance exercise. Begin by sitting on a chair with your partner standing behind you, holding a towel. Instruct your partner to loop the towel around your head, so that your forehead is rested on the middle part of the towel. Make sure that your partner is gripping firmly on both ends of the towel. Tell your partner to apply constant pressure by gently pulling your head back, as you flex your head forward. Resistance should be enough to allow full flexion of the neck. Repeat this exercise 5 times.

Tips & Warnings

• Make your moves gradual when doing resistance exercises. Caution should be used in order to prevent injury.
• If pain, tingling, or numbness is felt during execution, discontinue the procedure and contact your doctor right away.

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