How to Do Neck Lateral Resistance Exercises

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By Wirnani Garner
eHow Contributing Writer

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Do Neck Lateral Resistance Exercises

The scalene muscles namely, scalenus anterior, scalenus medius, and scalenus posterior, are the ones responsible for the lateral flexion of the neck. Resistance exercise is a good way to maintain the flexibility and increase the strength of these muscles. You can do this type of exercise in two ways: (a) Static or isometric resistance exercise – where you allow the muscles to contract from a fixed resistance without joint movement; (b) Dynamic resistance exercise – where you allow both muscle contraction and joint movement, while constantly applying resistance.

Difficulty: Moderate

Instructions

Things You'll Need:

Pillow
Towel
Exercise Partner

How to Do Static Lateral Resistance Exercise for the Neck

Step 1

Standing or seated, place your right hand on the right side of your head. Gently push your head against your right hand as you attempt to bend your neck to the right side. Apply enough resistance to not allow your neck to laterally flex. Gradually increase the pressure from your hand into a tolerable opposing resistance, hold it for 5 seconds and relax. Do the same procedure on the left side. Repeat this exercise 5 to 10 times.
Step 2

Begin in standing position with your right shoulder against the wall. Place a pillow between the wall and your head. Gently push the right side of your head against the pillow to a tolerable level of resistance. Hold it for 5 seconds and relax. Do the same procedure on the left side. Repeat this exercise 5 to 10 times.
Step 3

Start in sitting or standing position. Fold your towel, and loop it around the right side of your head, with your left hand firmly holding the ends of the towel. Now gently push your head against the towel as you attempt to bend your neck to the right side. Oppose the motion of your head by pulling it to the left using your left hand. Apply enough resistance so that your neck is not able to flex laterally. Hold resistance for 5 seconds and relax. Do the same on the left side. Repeat this exercise 5 to 10 times.

How to Do Dynamic Lateral Resistance Exercise for the Neck

Step 1

Standing or seated, place your right hand on the right side of your head. Apply constant resistance on your hand as you bend your neck sideways to the right. The opposing pressure applied on your right hand should be enough to allow your head to flex laterally. Bring your head back to neutral position and relax. Do the same on the left side. Repeat this procedure 5 times.
Step 2

Lay on your left side with your head over the edge of the bed. Then carefully dangle your head to the left side until you fill a stretch on the right side of your neck. Slowly lift your head to the right (only up to the middle) then gently dangle it back on the left side again. Do the same procedure on the other side. Repeat this exercise 5 times.
Step 3

Start by sitting on a chair facing front, with your partner standing on the left side, facing you. Instruct your partner to loop the towel around the right side of your head. Make sure that your partner has a good grip of the ends of the towel from side to side. Partner then applies constant opposing resistance using the towel, as you bend your neck to the right side. The resistance applied by your partner should be enough to allow your neck to flex laterally. Bring your head back to neutral position and relax. Do the same procedure on the left side. Repeat this exercise 5 times.