Putting the back in a static position for long periods of time, such as sitting at a computer screen for hours, increases the risk of back or neck strain. The head sags down as the neck and upper back muscles become weakened, and additional tension is put on the cervical spine, which may lead to pain in the neck. These neck strengthening exercises can help relieve neck pain related to poor posture. All of these exercises should be performed slowly and comfortably to avoid injury. Remember to breathe naturally and without holding your breath; exhale during exertion and inhale during relaxation.
NOTE: Some of these exercises require equipment. If you have neck pain, do the exercises without equipment. If you do not have neck pain and just want to strengthen the neck muscles, equipment and weight supplements will be useful.
If you feel increased pain or pain spreading to the shoulder and arm, do not continue the activity. If you have had an accident that started your neck pain or if you have pain, numbness, tingling or weakness in your arm that is worsening, you should see your physician before starting any exercises