After reading about the near fatality of Stafon Johnson, a USC tailback football player’s injury to the throat, reminded me of how important the neck muscles are. The front neck muscles surround the throat and larynx (vocal cords) that are vital for talking, breathing and eating. These throat structures can be easily damaged from pressure. There are a few simple strengthening neck exercises that will help protect the vital throat structures. These neck exercises provide a good neck workout for endurance and strength. These neck exercises can be done in various positions and with or without resistance. I will describe this neck workout in the lying down position with no resistance.

Lying down neck flexor exercise:

This neck exercises strengthens the front deep neck muscles. If you are on the bed, lie down on your back without a pillow underneath your head. Place your arms by your side, bend your knees comfortably and place the bottom of your feet on the bed. Be sure to look at the seeing and have your chin be parallel to the bed. Slowly bring your chin towards your chest while keeping your head on the bed. Your eyes should also follow your chin. Hold this position for 10 seconds. Bring your chin back to the starting position. Repeat this neck exercise 10 times.

Lying down neck extensor exercise:

This neck exercise will strengthen the back deep neck muscles. You will be on your stomach for this neck exercise with your head off the edge of the bed. Be comfortable and make sure you are situated on the bed. Start with your head down, bend your neck and have your chin towards the bed. Slowly bring your head up so that you are either parallel to the floor or able to lift your head to see a wall. Hold this position for 10 seconds. Slowly bring your head back to the starting position. Repeat this neck exercise 10 times.

Lying down neck lateral flexion exercises:

These neck exercises will strengthen the side neck muscles. You will be lying down on one side with your head off the edge of the bed. You will start with your head towards the bed so that your neck is bending towards the floor. Slowly bring your head towards the ceiling. Hold this position for 10 seconds. Bring your head back to the starting position and repeat this neck exercise 10 times. Repeat on the other side to work the other neck lateral flexor muscles.

All of these neck exercises should be done in a pain free zone and within your tolerance. If there is any pain in any direction, stop the neck exercise. You may feel a burning warm sensation as your neck muscles are building endurance and strength. If 10 seconds seem too hold a position then try 5 seconds. This neck workout can be done daily for these neck exercises. More advance neck exercises of this series will be described at another time.

 Here is an interesting article about preventing neck injuries while weight training:

• Preventing Neck Injuries while Weight Training – Denver Chiropractor, Dr. Michelle Clark is a Colorado Board Certified Chiropractor and a graduate of Western States Chiropractic College. Dr. Michelle Clark, DC, Denver Chiropractor, received her Bachelors of Science in Biological …