3 Simple Exercises for a Strong, Injury-Free Neck

Manual Resistance Flexion
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Sam Bageris1/3

Manual Resistance Flexion

This exercise will build the sternocleidomastoids, those thick, ropey muscles that run from the skull behind the ear to the top of your rib cage.

  • Take a seat on a bench and sit up tall. Have a partner position himself behind you, fingers laced around your forehead.
  • With your partner pulling backward to create gentle resistance, slowly pull your chin toward your chest, pushing against his hands.
  • Once your chin reaches your chest, have your partner pull your head back to the starting position as you engage your neck to slow his movement down. Your partner should apply just enough pressure to overcome the muscle, but not enough to strain you.
  • Repeat for 8-10 reps for 2-3 sets total.