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Neck muscles are skeletal muscles that are attached to bones by tendons. They are voluntary muscles, meaning that you control how they move and work. There are about 30 muscles in the neck, which can be categorised into four main groups: the suboccipital, suprahyoid, infrahyoid, and scalene muscles. These muscles help you perform a variety of movements, from chewing and swallowing to moving your head. Neck exercises can help to relieve tension, tightness, and stiffness, and they can also reduce pain and increase flexibility. If you want to build neck muscle, it's important to be careful not to strain your neck and to maintain good posture and proper alignment.
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What You'll Learn
Neck exercises to reduce pain and increase flexibility
Neck exercises are an effective way to reduce pain and increase flexibility. They can help ease stiffness and tension, improve your range of motion, and prevent future problems. Here are some exercises to try:
Neck Tilt
Start by sitting up straight and tilting your head down so that your chin touches your chest. Hold this position for 5 seconds, then return to the starting position. Repeat this exercise five times. You can also try a side-to-side variation by tilting your neck toward one shoulder, leading with your ear, and holding for 5 seconds before returning to the centre.
Shoulder Circles
Stand up straight and raise your shoulders toward your ears. From here, move your shoulders in a circular motion, first in one direction, and then the other.
Resistance Exercises
While standing or sitting, place your left hand on the side of your head, just above your ear. Gently press your head against your hand while keeping your head straight. Repeat on the other side.
Head Lifts
Lie on your back with your knees bent and feet flat on the floor. Without raising your shoulders, lift and lower your head. You can also perform this exercise while lying on your side or stomach.
Chin Tucks
This exercise can be done standing or sitting. Pull your head and chin backward, as if you're trying to create a double chin, and hold for 5 seconds. Repeat this 10 times.
Prone Cobra
Lie on your stomach with a rolled-up towel under your forehead for comfort. Place your arms by your sides, with palms facing down. Press your tongue to the roof of your mouth and pinch your shoulder blades together while lifting your hands off the floor.
Scapular Wall Slide
Stand with your back against a wall and your feet about 4 inches from the base of the wall. Place your elbows, forearms, and the backs of your hands and fingers against the wall, with wrists at shoulder height. Keeping your body in contact with the wall, slowly slide your hands up and above your head, then back down. Repeat this 10 times, 3 to 5 times per day.
It is important to listen to your body and maintain proper form during these exercises. If you experience severe pain or discomfort, stop the exercise and consult a healthcare professional. Start with a few repetitions and gradually increase as you build strength and flexibility.
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Strength training with weights or resistance tubing
Resistance tubing and weight training are both effective ways to build neck muscle. The neck is an important part of the body, and a strong neck can provide many benefits for your overall health, from reducing the risk of injury to improving posture.
Resistance Tubing
Resistance bands are ideal for neck training because they offer constant tension, progressive resistance, and adequate muscle overload for ongoing progress. They are also easy to set up and can be used to perform many neck motions, including flexion, lateral flexion, extension, and rotation. This allows you to train all the major muscles in your neck with a single band, leading to balanced growth and neck stability.
- Loop a band around your head and, against resistance, draw your head backward and tuck your chin down slightly.
- Attach a looped band to a sturdy object at head level. Face away from the attachment point, place the band on your forehead, and take two steps forward to stretch the band. Flex your neck, bringing your chin down.
- Tie a looped band to a sturdy object at head level. Face sideways, grab the band, and loop it over your head, just above your ear. Take a step or two away to stretch the band, and flex your neck in the opposite direction of the attachment point.
Weight Training
Weight training is also an effective way to strengthen the neck and add muscle. Here are some exercises you can do with weights:
- Prone weighted neck extension: Lie prone on a weight bench with your head off the end, using a folded towel and weight plate. Hyperextend your neck in a pain-free range of motion, then slowly lower your chin to your chest.
- Stability neck bridge: This trains the entire posterior chain to work together, including the glutes and spinal erectors, to hold up the bridge.
- Kirk shrugs: Grip a barbell at thigh height in a squat rack, using only your fingertips. "Shrug" the weight by using your traps and lats.
General Tips
- Start with light resistance and higher repetitions to build endurance gradually.
- Perform movements in a slow, controlled manner to prevent strain or sudden injuries.
- Increase resistance or weight progressively as your neck gets stronger.
- Stop immediately if you experience pain or discomfort and allow time for recovery.
- If you're new to neck training or have any existing neck issues, consult a fitness professional or physical therapist to ensure proper form and prevent injuries.
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Postural exercises, such as chin tucks
Postural exercises are an effective way to build neck muscles and improve flexibility, thereby reducing pain and stiffness. One of the most effective postural exercises for combating neck pain is the chin tuck exercise. This exercise helps strengthen the muscles that pull the head back into alignment over the shoulders and stretches the scalene muscles along the front sides of the neck.
To perform a chin tuck, sit upright and look straight ahead with your ears directly over your shoulders. Place a finger on your chin and, without moving your finger, gently glide your chin straight back, as if you're nodding slowly, until you feel a stretch at the base of your head and top of your neck. Focus on relaxing your jaw and neck muscles while holding this position. There should now be some separation between your chin and finger. Hold this position for about 5 seconds, then relax and return to the starting position. Repeat this exercise 5 times.
You can also perform chin tucks while standing or lying down. When standing, keep your spine against a door jamb and pull your upper back and head backward until your head touches the door jamb. Ensure your chin is down so that your head is pulled straight back and not looking up. If you experience extreme forward head posture, pull your head back as far as possible without causing pain.
In addition to chin tucks, there are other postural exercises that can help strengthen neck muscles. One such exercise is the scapular wall slide, which is performed while standing with your back against a large, flat wall. Place your elbows, forearms, and the backs of your hands and fingers against the wall, with your wrists at shoulder height. Keeping your arms, hands, head, and fingers touching the wall, slowly slide your hands up above your head and then slowly back down. Repeat this exercise 10 times, 3 to 5 times per day.
It's important to note that you should not overwork or strain your neck muscles, as this can lead to pain and injury. Always listen to your body and consult a healthcare professional if you're unsure about any exercises or experience any discomfort.
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Shoulder and neck muscle exercises, such as prone cobra
Neck and shoulder muscle exercises are important for strengthening the neck and improving posture. The prone cobra exercise, in particular, is a more advanced exercise that targets the muscles in the shoulder girdle, neck, and upper back.
To perform the prone cobra, lie on the floor facing down with a rolled-up hand towel under your forehead for comfort. Place your arms at your sides, with your palms facing down on the floor. Stabilize the muscles in the front of your neck by placing your tongue on the roof of your mouth. Pinch your shoulder blades together and lift your hands off the floor, rolling your elbows in and turning your palms out with your thumbs up. Gently lift your forehead about an inch off the towel, keeping your eyes looking straight at the floor (avoid tipping your head back). Hold this position for 10 seconds, performing 10 repetitions.
The prone cobra can be challenging, especially when starting. It may be difficult to hold the position for 10 seconds and complete 10 repetitions. If you are unable to reach a full arm extension, gradually lower your trunk to return to the starting position. Additionally, this exercise can be modified to be performed in a standing position if the prone version is too difficult.
Other exercises that can help strengthen the neck and shoulder muscles include chin tucks, scapular wall slides, and shoulder circles. Chin tucks can be performed against a door jamb or while sitting or standing. Scapular wall slides involve standing with your back against a wall and slowly sliding your hands up and above your head. Shoulder circles are done by raising your shoulders and moving them in a circular motion.
It is important to note that neck exercises should be performed with caution. Ensure that you maintain good posture and proper alignment, using slow and controlled movements. Avoid forcing any movements, and stop if you experience pain or discomfort. Rest is important, and you don't need to work out your neck every day. Listen to your body, and always consult with a doctor or a physiotherapist if you have any concerns or conditions.
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Neck stretches to release tension and tightness
Neck stretches are an effective way to release tension and tightness in the neck and improve function. They can also help to reduce pain and increase flexibility. When performing neck stretches, it is important to move gently and slowly, breathing deeply and slowly throughout. A mild tightness or pulling sensation is normal, but the stretches should not be painful.
Neck Tilt
- From a sitting position, tilt your head down so that your chin touches your chest.
- Hold this position for 5 seconds, then return to the starting position.
- Repeat this exercise five times.
Side-to-Side Neck Tilt
- From the same starting position, tilt your neck toward one shoulder, leading with your ear.
- Hold for 5 seconds, then return to the starting position.
- Repeat on the other side.
Shoulder Circles
- Stand up straight.
- Raise your shoulders up and move them in a circle in one direction.
- Lower your shoulders and repeat in the opposite direction.
Resistance Exercise
- While standing or sitting, place your left hand on the side of your head, above your ear.
- Gently press your head against your hand while keeping your head straight.
- Do the same on the other side.
Head Lifts
- Lie on your back with your knees bent and feet flat on the floor.
- Lift and lower your head, being careful not to raise your shoulders.
Corner Pec Stretch
- Stand upright, facing a doorway or corner.
- Place your forearms flat on the door frame or wall, with your elbows at shoulder height.
- Slowly lean forward until you feel a stretch in the front of your shoulders.
Chin Tuck
- Lie on your back and tuck your chin toward your chest.
- Hold this position for 5 seconds.
- Perform 3 sets of 10 repetitions.
In addition to these stretches, maintaining proper posture and taking breaks throughout the day can help prevent tension and tightness in the neck.
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Frequently asked questions
Some people want to have a thick neck purely for aesthetic reasons. However, there are health reasons as well. Neck muscles support your head and help you perform a variety of movements, from chewing and swallowing to moving your head.
Neck exercises can help you build your neck muscles. You can do exercises like neck tilts, side-to-side neck tilts, shoulder circles, resistance exercises, and head lifts. You can also do chin tucks, which strengthen the muscles that support good posture. Additionally, you can do prone cobra exercises, which are more advanced and strengthen the muscles of the shoulder girdle, neck, and upper back.
You don't need to work out your neck every day. It's important to give yourself time to rest between sessions. You may start to feel the results before they become visible, and noticeable results can be attained within a few weeks or months of consistent exercise.
Yes, it's important to use good posture and proper alignment during neck exercises. Use slow, controlled movements, and don't force any movements. Make sure the exercises don't cause or exacerbate pain. If something doesn't feel right, stop the exercise.
