Problem: Article: Position a resistance band or your own hand against your forehead, then use your neck to press your head forward against that resistance. Do this 10 times in a row, take a break, then do one more set of 10. Repeat this process to the left, right, and backwards. This is like a sit-up, but just for your neck. Lie flat on the ground and lift your head up so that your chin comes as close to your chest as possible. Hold it for 1-2 seconds, then lower your head again. Repeat this 20 times. Bring your chin towards your chest, then rotate your head as far to the left as possible. Hold it in place for a few seconds, then rotate it as far to the right as possible. Stay there for a few seconds, then lower your head back to the ground. Repeat this 20 times. Hold a dumbbell or free weights of equal weight in your hands with your arms hanging down. Lift your shoulders up towards your ears, hold them for a few seconds, then slowly bring them down. Repeat this 20 times, rest, then do another set of 20. Start with small weights, then gradually increase the weight as you feel your strength increasing. Lie on your back on the ground. Bend your legs and put your feet on the ground, then reach above you to place your hands on the ground above your shoulders, fingers pointing towards you. Then use your arms, legs, and neck to push your body up into a backbend. Keep your head on the ground and rest as much of your weight as you are comfortable with on your neck muscles. Stay there for 5-20 seconds, then rest and repeat. Once you’ve been working out your neck for several weeks and feel that your strength has increased, you can try taking your hands off the ground during this exercise and supporting yourself entirely with your legs and neck. Don't do this if you have any neck problems or injuries. Stand with your feet about shoulder width apart, and lean forward until you can reach the ground. Use your arms to lower yourself until you can rest your head on the ground. Hold this position, supporting yourself with your legs, arms, and head, for 20 seconds, then rest and repeat.  This exercise can also be made more difficult once you’ve gained some strength by putting your hands behind your back and supporting yourself entirely with your head and legs. Keep in mind that this exercise can cause serious neck injury if it's not done properly. Make sure you're doing the exercise on a padded surface and starting out slow. Gradually work your way up to a higher intensity once you get stronger and more comfortable. A plank bridge is similar to a front bridge, but instead of keeping a triangular shape with your hips pointed towards the ceiling, your body will be parallel with the ground as if you’re about to do a push-up. Start by holding yourself up with the balls of your feet, your hands, and your head, and eventually put your hands behind your back to increase the weight on your neck. This exercise can cause serious injury to the neck, so it's best to start out slow. You may also want to talk to your doctor first before attempting this exercise.
Summary: Practice moving your head against resistance in each direction. Lie on your back and bring your chin towards your chest. Lie on your back and raise your head, then look to the side. Do dumbbell shrugs with weights. Do a wrestler’s bridge to build neck strength. Do a front bridge by starting in a standing position and leaning forward. Do a plank bridge once your neck strength has increased.

Problem: Article: Having some nice workout clothes can be a factor in your exercise motivation. Being comfortable and feeling happy with your appearance when working out is one barrier that can be overcome. Having good workout clothes can also help you identify yourself as someone who exercises. Have enough clothes that you can exercise daily and don’t have to resort to quick hand washing in the sink. Once you have some workout clothes and sneakers, be sure you don’t hide them away in a cupboard where they are out of sight and out of mind. Leave them somewhere visible so you have frequent visual cues and reminders to exercise.  You can also leave some exercise gear, such as dumbbells or a balance ball, in a prominent place. For example, you could put a pair of dumbbells by the sofa, and then when you sit down to watch TV you can prompt yourself to stand up and do some curls.  Leaving your gear around will help you keep exercise in mind, and help you to come to identify yourself as an active person. Music can be a good motivating tool to get you moving and keep you moving. The type of music can be anything that inspires you or gives you a buzz and some energy. Listening to uplifting music before and during exercise can really help. Getting a portable music player can be a good way to keep you motivated if you’re out for a run or are working out in the gym.  Music can also help keep you focused and in the zone by blocking out distractions. Choosing upbeat songs can give you subconscious encouragement to keep your pace up with the music. Gadgets that track your exercise habits and physical activity are becoming more and more popular. If you’re the sort of person who likes to monitor progress and be able to quantify what you are doing, a monitoring fitness gadget could be perfect for you. Something as simple as a pedometer can help you see how much or how little you walk in a day.  Research suggests that people who wore pedometers tended to walk a thousand steps a day more than when they weren’t wearing them.  You can also get simple apps on your smartphone that will help you monitor yourself and keep track of how much exercise you get.
Summary:
Invest in some workout clothes. Leave your workout gear out. Consider getting a portable music player. Try an exercise gadget.