How to Do Neck Backward Resistance Exercise

The posterior muscles of the neck are the ones responsible for neck extension. These muscles are splenius capitis, semispinalis capitis, suboccipitals, and the trapezius muscle. To strengthen these muscles, application of resistance is done at the back of the head, opposing the extension of the neck. This type of exercise can be executed in two ways -- static and dynamic exercises. In static or isometric resistance exercise, a fixed or immovable resistance is applied, to allow muscle contraction but without any movements from the joint. Dynamic resistance exercise on the other hand, involves application of constant pressure, that allows both muscle contraction and joint movement. Here are some different methods of doing neck extension or backward resistance exercise.


1

Standing or seated, clasp your hands together and place them behind your head. Then gently push the back of your head against your hands as you attempt to move your head backwards (neck extension). Apply enough opposing resistance on your hands to not allow neck extension. Do not tuck your chin while doing this motion. Increase the resistance gradually to a tolerable level, hold it for 5 seconds, and relax. Perform this procedure 5 to 10 times.

2

Begin by sitting on a chair with your head in neutral position. Loop the towel around the back of your head and hold on to the ends of the towel from the sides of your head. Make sure that both your hands are holding firmly to the ends of the towel. Gently push your head against the towel as you attempt to move your head backward (neck extension). Apply enough opposing resistance on the towel so that your neck is not able to extend. Increase resistance gradually to a tolerable level, hold it for 5 seconds, and relax. Repeat this 5 to 10 times.

3

Start by lying on your back (supine position), with a pillow on the head, and head in straight position. Now gently push the back of your head against the pillow. Gradually increase the amount of resistance to a tolerable level, hold it for 5 seconds, and then relax. Repeat this procedure 5 to 10 times.
Dynamic Backward Resistance Exercise of the Neck

1

Start in standing or sitting position with your neck flexed (looking down on the floor with your chin tucked to your chest). Clasp your hands together and place them at the back of your head. Then gently push your head against your hands as you lift your head backward (neck extension). Apply tolerable opposing resistance on your hands, while allowing your head to move backwards, until head and neck is in erect position (head is at the center of your shoulders). Stop with head in straight up position and do not go beyond this point. Repeat this procedure 5 to 10 times and be sure to provide few seconds of rest in between.

2

Sit on a chair with your head flexed, as in looking down on the floor, with your chin tucked on chest. Loop the towel around the back of your head and hold on to the ends of the towel from the sides of your head. Make sure that both your hands are holding firmly to the ends of the towel. Then gently push your head against the towel as you lift your head backward (neck extension). Apply tolerable opposing resistance on the towel, while allowing your head to move back, until your head and neck is in erect position. Stop with head in straight up position and do not go beyond this point. Repeat this procedure 5 to 10 times with few seconds of rest in between.

3

Lie on you stomach (prone position), with your head over the edge of the bed. Carefully allow your head to dangle beyond the edge of the bed until you can feel a stretch at the back of your neck. Slowly lift your head back from starting position and hold it for 5 seconds. Then relax and bring your head to dangled position again. Repeat this procedure 5 to 10 times allowing a few seconds of rest in between