A strong neck is necessary to support the weight of the head, which can be as heavy as 11 pounds or more, and it also helps ensure the head can move about freely while bearing its load.
So then, you may be wondering, “How can I make my neck stronger?”
It is possible to strengthen your neck by regularly participating in exercises designed to help maintain the head in a neutral position and preserve its range of motion, which, in turn, provides many benefits, including corrected posture for pain relief and more.
How Do Neck Exercises Make My Neck Stronger?
Neck exercises stretch and tone the postural muscles, which support the skeleton and maintain balance.
They also work the scalene muscles, which are the band of fibrous tissue located on the side of the neck that performs flexion, as well as the muscles on the lower nape and top of the neck that enable the head to extend back and forth.
Chin tucks are one of the most commonly used exercises to help strengthen the neck because they work the postural muscles, upper thoracic extensors, and the suboccipital and scalene muscles, which helps combat neck pain due to bad posture.
To perform this move, simply stand with your spine stretched upwards and your abdominals pulled in.
Next, tuck your chin in while bringing your head slightly back and continue to lift your spine upwards.
Hold the position for 5 seconds and then release. Repeat the exercise up to 10 times to complete one set.
Or you can also do this exercise while seated, such as when at your desk or as you ride in the car.
When doing the move, you should feel a stretch in the muscles on both sides of the neck down to the collarbone as well as along the muscles at the top of the neck and base of the skull.
You should also feel the muscles in the front of the neck and the upper back muscles strengthening.
Some other common exercises used to help strengthen the neck include:
- Shoulder Scapula Squeeze
- Wall Pushups
- Prone Rows
- Prone Cobra
- Lateral Flexions
- Neck Flexions
- Neck Extensions
Meanwhile, if you are looking to build a stronger neck for aesthetics or sports, you can also incorporate dumbbells’ into your neck exercises or use a neck machine or other exercise equipment for increased resistance training and greater results.
Dumbbell shrugs are one of the most basic moves used in athletic training to help build a thicker neck.
To perform the move, grab a dumbbell in each hand and stand straight with your feet hip-width apart and your arms on the sides of your body.
Then, with your palms turned inward, take a deep breath and shrug your shoulders as far as they will go. Hold the position for about 1 second, and then release your shoulders.
Repeat the exercise about 8 to 12 times to complete a set.
Some other exercises that utilize weights to help strengthen the neck include:
- Facedown Resistance
- Single Arm Dumbbell Rows
- Lateral Raises
- Front Dumbbell Raises
- Faceup Resistance
- Reverse Flies
Is it Good to Do Neck Exercises?
Several reports show that neck strength, size, and posture are factors that can help avert injuries from everyday activities, such as turning to check your blind spot while driving, to sports-related activities, such as tackling, which also utilizes your neck.
A stronger neck has also been shown to help combat neck pain, which can impact your quality of life; hence, it is good to do neck exercises.
In fact, one study showed that neck pain not only presented a 31% decrease in health-related quality of life in office employees, but that it is also often the cause of missed workdays, thus concluding that addressing the contributing factors to work-related neck issues will help reduce the severity and onset of neck discomfort due to computer work, poor posture, muscle fatigue, and more, and, hence, the employee absentee rate.
In the meantime, another study conducted by the National Research Center of the Working Environment in Copenhagen showed that after receiving strength training geared towards the muscles in the shoulders and neck, the control group experienced a 75% decrease in pain on average.
Furthermore, if you are an athlete, various studies show that neck exercises are also good for preventing contusions, minor sprains, strains, and more that can ultimately affect upper thoracic and/or cervical mobility, as well as endurance and strength, postural stability, repositioning acuity, and more, which can lead to impairment.
Do Neck Exercises Work?
According to several studies, neck muscle training done long-term is effective at increasing neck muscle strength and range of motion when done properly.
As a matter of fact, research published in the National Library of Medicine showed that head extension training alone, when done 3-days a week for 12-weeks, increased total neck muscles, suggesting that specific neck exercises, especially those responsible for head extensions, performed long term helps stimulate muscle growth and strength in the area.
Other research shows that long-term neck exercise is also effective for improving function and range of motion when combined with muscle endurance and strength training.
How Often Should I Train My Neck to Help Strengthen It?
General neck muscle strengthening exercises can be done several times throughout the day, such as while sitting and enjoying your favorite television show, to help promote good postural habits and combat pain.
However, if you are an athlete who is looking to incorporate neck training into your current workout regimen to help build thickness and strength, experts recommend doing the exercises at least 2 to 3 times a week and on a separate day than your other training to help devote your focus solely to your neck for less chance of injury and greater results.
How Soon Can I Expect to See Results From Neck Training?
Visible results in your neck can typically be seen in anywhere from about a few weeks o a few months, depending on how consistent you are with the exercises and your fitness level.
However, you will start to feel your neck getting stronger long before you see a difference.
In the meantime, if you are doing neck exercises to help alleviate pain in the area, you should start to notice a difference in about 2-weeks, with more measurable results experienced after about 4 to 6-weeks of regularly participating in the exercises.
What are the Risks Associated With Doing Neck Exercises?
When doing neck strengthening exercises, it is important not to stress or strain your neck during the moves because it can cause pain or injury, or if you currently suffer from neck pain, further aggravate it.
Therefore, be sure to keep your body properly aligned and your posture straight when training your neck to help prevent injuries.
Experts also suggest using slow, controlled movements to complete the exercises as best as you can and never force the moves because it can also damage the tissues and cause discomfort.
You should also give yourself rest days in between your training to avoid overworking the muscles, which can strain and stress the neck.
Some experts also recommend if you are new to neck training that you first try the moves while standing a few inches away from the door jamb, which will help keep your spine straight as you exercise to prevent injuries.
However, no matter which neck exercises you choose to do, it is also a good idea to warm up the neck first to avoid pain and stiffness both during and following the workout.
It is also important to consult your doctor before training your neck muscles if you currently suffer from neck pain or another health condition to ensure it is right for you.
Are There any Other Exercises I Can Do to Help Strengthen My Neck?
Neck stretches also help keep the neck strong and healthy by stretching out the muscles, increasing blood flow to the area, and gently toning the muscles.
In fact, experts state that it is good to do both stretching and strengthening neck exercises for the best results.
Neck stretches can also help instantly alleviate neck pain when done on the spot.
One common stretching exercise for the neck is the corner stretch, which is performed in the corner of the room and helps stretch the neck, shoulder, and chest muscles.
To perform this move, with your front side facing the corner, stand about 2 feet back with your feet together.
Place your forearms on each wall with your elbows just below your shoulders. Next, lean in as far as you can until you feel the chest and shoulder muscles being stretched but only to the point that it is comfortable.
Maintain the stretch for up to one minute. Repeat the exercise about 3 to 5 days a day for maximum benefits.
Some other common stretches to increase flexibility and tone in the neck muscles include:
- Head Rolls
- Shoulder Rolls
- Side Tilts
- Forward and Backward Tilts
- Levator Scapulae Stretches
- Back Burn
- Chest Stretches
- Side Rotations
Neck stretches can also be used to help tighten the chin without surgery by blasting fat and calories in the area, especially when they are practiced daily.
Less chin fat also helps reduce many health-related issues associated with fat accumulation in the area.
Core exercises have also been shown to prevent neck pain by strengthening the abdominal muscles, which helps support the spine and take stress off the discs and joints.
However, when doing core exercises, it is important to keep your abdominals tight and your movements controlled to ensure you are strengthening the right muscles and to also avoid injuring the neck and back muscles.
You can also utilize a powerlifting belt to help keep the spine supported, especially if you plan to incorporate weights into your neck exercises, which can put added strain on the body.
Recommended Neck Training Devices
| Hawk Sports Neck Harness | Iron Neck Varsity | DMoose Neck Harness |
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| What we like about the Hawk Sports Neck Harness is that this neck trainer comes in multiple colors and extra thick padding for comfort. | The Iron Neck Varsity is a premium neck training tool used by professional athletes around the world. If you’re serious about your neck strength and neck stability, this is the one to get. | The DMoose Neck Harness is an affordable neck lifting tool to strengthen your neck for those on a budget. |
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Final Thoughts
Many people engage in regular exercise, which is beneficial for strengthening the body; however, sadly, they often neglect to train the neck, which is important for keeping the head stable and the spine healthy.
In fact, keeping these muscles strong helps you avert neck pain in the first place, which is one of the main causes of missed work and a decline in quality of life.
It also helps athletes safeguard against neck and spinal injuries associated with contact sports while also helping to improve their performance.
In the event you experience neck pain, the exercises can also be used to help bring about relief as well as also help stave off neck issues in the future. They can also be used to help improve your posture, which is also important for a healthy spine and neck.
Many physical therapists also recommend neck strengthening exercises to their patients following injury to help speed recovery.
Therefore, whether you suffer from neck pain, you are recovering from a neck injury, or you just want to expand your physical training to also achieve a wider neck, simply start by incorporating these exercises into your regimen to help.
To prevent becoming overwhelmed, it is best to begin with just one to two neck exercises per session and then gradually incorporate more into your regimen once you become more comfortable for added variety and benefits.
