By Rita La Rosa Loud, B.S. 

If you are like me, you would like to maintain your height and posture throughout your lifespan to avoid mal alignments like Dowagers hump (humped shoulders), kyphosis (rounded upper back), and swan neck (forward head lean). These are just some examples of spinal deformities typically seen among the elderly and unfortunately now even among young adults and teens.
Other postural problems arising from everyday activities like working on your computer, playing video games, reading books and magazines, looking down and texting on your iPhone, even positional sleeping habits, can contribute to straining the muscles in your neck and upper back. Thankfully, postural abnormalities are preventable, which simply means keeping your head and ears over your shoulders by developing strong neck muscles.
A strong neck can act as a shock absorber, preventing injuries to the head, shoulders, and neck from, for example, a serious vehicular accident. A fit neck may also prevent stiff or pulled neck muscles from occurring in an athletic event or a simple weekend sporting activity. Fortunately, the neck responds very well to proper strengthening exercises.
Anatomy of the neck
The muscles of your neck allow you to hold your head up. They make it possible for you to position your head forward, backward, and in rotation. The muscles in the back of your neck allow you to move your head and neck up from a forward position or back from a vertical position. If you have access to a neck extension machine, it can help strengthen these muscles. The muscles in the front of your neck help keep your neck and head vertical. They also bend the neck and head forward, sideways, and in rotation. The neck flexion machine can help strengthen these muscles.
A well-conditioned neck is synonymous with strong neck bones and less likely to succumb to degenerative conditions like osteoporosis. To be able to hold up your head, which can weigh up to 12-16 pounds, all day is no easy task and unless the muscles in your neck are strong, the cervical vertebrae will gradually weaken and will no longer be able to effectively support your head in an upright position.
If you have no restrictions or limitations in your neck, develop resilient neck and shoulder muscles that can withstand sudden movements and survive serious accidents. Try training the various neck muscles through a full range of slow-controlled movements using well-designed resistance equipment.
Neck strengthening exercises
If you do not have access to a four-way neck machine, there are easy isometric neck strengthening exercises (flexion, extension, lateral flexion/rotation, retraction) where you apply light resistance using your hand through symptom-free range of motion. Dr. Donald A. Ozello. D.C. demonstrates manual isometric cervical spine strengthening exercises in his six-minute YouTube video that counteracts forward/downward head posture, reestablishing proper head, neck, and shoulder alignment.
Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College
Consider joining our supervised, group fitness program on well-designed strength equipment that includes endurance, flexibility, and functional training. We are located at Presidents Place, 1250 Hancock Street, Quincy. Book a tour, try a free training, or find out how to register. Call 617-405-5978. Street parking is available, and a parking garage is next to the building.

About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes  
fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978.