How to Do Neck Rotational Resistance Exercises

Neck rotation is a movement where you turn your head to look to the right or left side. Resistance exercise is the best way to strengthen and maintain the flexibility of the neck muscles. It can be done in two ways: Static or isometric resistance exercise -- where there is muscle contraction, without joint movement, upon application of a fixed resistance; dynamic resistance exercise -- where there is movement on both joints and muscles, upon constant application of resistance.

Difficulty: Moderate

Instructions

Static Rotational Resistance Exercise

1. Begin in standing or sitting position and place your right hand on the right side of your head.

2. Gently push your head on your right hand as you attempt to turn or look on the right side.

3. Apply enough fixed resistance on your right hand to prevent your head from rotating or turning to the right.

4. Increase the pressure on your hand gradually until your reach a tolerable level of resistance

5. Hold the resistance for 5 seconds and relax.

6. Do the same for the left side and repeat this procedure 5 to 10 times.

Dynamic Rotational Resistance Exercise

7. Standing or seated, place your right hand on the right side of your head.

8. Push your head gently against your hand as you rotate or turn your head to the right

9. Apply constant pressure on your right hand, as you allow your head to turn to the right, until your chin almost reaches your right shoulder.

10. Bring your head back to neutral position and relax

11. Do the same for the left side and repeat this procedure 5 to 10 times.

Tips & Warnings

• Make your moves gentle to prevent stressing any sensitive nerves and arteries surrounding these rotator muscles.
• The muscles responsible for neck motion are splenius capitis, sternocleidomastiod, levator scapulae, and suboccipitalis.
• If pain, numbness, or tingling sensation is present during execution, discontinue the procedure and contact your doctor right away.

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