Dominic Stone
A thick neck is a sign of power and strength. It is aesthetically pleasing and contributes to a more athletic appearance. A wider neck can be achieved through neck training, which involves exercises that target the various muscles of the neck, such as the trapezius, levator scapulae, sternocleidomastoid, and the splenius capitis. Neck training can improve posture, reduce neck pain, enhance athletic performance, and reduce the risk of injuries such as concussions and whiplash by stabilizing the head during sudden movements. It is important to perform neck exercises with proper form and technique, gradually increasing the load and intensity to avoid injury and effectively widen the neck muscles.
| Characteristics | Values |
|---|---|
| Benefits of Wider Neck Muscles | Reduced risk of concussions and whiplash, better posture, improved stability, improved breathing mechanics, improved appearance, and reduced neck pain |
| Muscles Involved | Trapezius, Levator Scapulae, Sternocleidomastoid, Splenius Capitis, Scalenes |
| Exercises | Dumbbell shrugs, prone weighted neck extension, neck stretches, resistance band exercises, and exercises using a plyo box, bench, or Swiss ball |
| Training Frequency | Two to three sessions per week is ideal for hypertrophy without overtraining |
| Training Tips | Start with simple stretches, use proper technique, increase load and intensity gradually, and avoid using momentum when doing reps |
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What You'll Learn
Neck training exercises
Neck training is often overlooked, but it can bring many benefits, including improved aesthetics, reduced neck pain, and better posture. It can also reduce the risk of concussions, knockouts, and brain trauma, which is why it has a long history in contact sports and martial arts.
If you suffer from neck pain, you should seek professional advice before attempting neck training. It's also important to stretch before and after working out your neck muscles to avoid injury and to build strength gradually using increasing resistance and weight.
Isometric Neck Strengthening
Place your palm on your forehead and resist flexion of your neck while keeping your head still. Hold, then relax. You should feel the muscles at the front and side of your neck contracting. Hold each contraction for 5-10 seconds and repeat three times.
Neck Extension Prone
Let your neck hang forwards and down over the end of a bench. You will feel a gentle stretch at the top back of your neck. Hold the stretch, then relax. Hold this position for 20-30 seconds and repeat three times.
Neck Side-Flexor Strengthening
Lie on your side and bend your neck by taking your ear towards your shoulder. You will feel the muscles on the side of your neck contracting.
Resistance Band Exercise
Place a resistance band loop behind your head at forehead height and hold the other end of the band with your arms stretched in front of you. Press your head backwards into the band, tucking your chin back to make a double chin, and hold the position for a second before returning to the starting point, keeping your arms straight. Perform 2-3 sets of 12-15 reps.
Dumbbell Exercise
With a dumbbell in each hand, keeping your chest up, raise your shoulders as high as you can towards your ears, then lower the weight back down with control. Choose a dumbbell weight that allows you to perform 2-3 sets of 8-12 reps.
Chicken Wing Stretch
Stand up straight and put both hands behind your back. Use your right hand to pull your left hand gently to the right while leaning your head to the right. Hold this stretch for 15-20 seconds, then switch sides.
Levator Scapulae Stretch
The levator scapulae are muscles on the sides of your neck that attach to your shoulders. You can stretch them by lifting your elbow above your shoulder and resting it on a door jamb. Gently lean into the wall so that the underside of your upper arm is stretched upwards. Tilt your head in the opposite direction of the arm you’re holding up to stretch your levator scapula muscles. Hold this stretch for 15-20 seconds, then switch sides.
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Benefits of wider neck muscles
Developing wider neck muscles can provide several benefits beyond aesthetics. Here are some advantages of increasing the width and strength of your neck muscles:
Improved Posture and Spinal Alignment
Having a strong neck can contribute to better posture and spinal alignment. The neck is part of a complex musculoskeletal system that connects the base of the skull to the torso. By strengthening the neck muscles, you can improve your overall posture, which can lead to reduced back and neck pain.
Enhanced Athletic Performance
A strong neck is highly beneficial for athletes, especially those involved in contact sports or activities requiring rapid direction changes. A sturdy neck improves stability, reduces the risk of concussions, and helps prevent neck injuries. This is why neck strengthening is common in sports like boxing, wrestling, football, and rugby.
Reduced Risk of Injury
The neck muscles support and stabilize the head and neck while also assisting with chewing, swallowing, and breathing. By strengthening these muscles, you lower the risk of neck injuries, strains, and associated pain. A strong neck can also positively impact other muscle groups in the body, such as the trapezius and deltoids.
Proportional Physique
Building wider neck muscles can help your head and neck appear proportional to the rest of your body, especially if you have a muscular build. This can lead to a more aesthetically pleasing and balanced upper body appearance.
Increased Flexibility and Range of Motion
Neck exercises can increase flexibility and improve your neck's range of motion. This can further reduce the risk of injuries and enhance your overall physical performance.
It is important to note that neck training should be done correctly and with proper form to avoid injury. It is advisable to seek guidance from a professional or a trainer to ensure safe and effective neck muscle development.
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Neck stretches
If you are experiencing neck stiffness along with other symptoms, such as nausea or sensitivity to light, it is advised to consult a doctor. It is also recommended to seek professional advice before attempting neck training if you suffer from neck pain.
Shoulder Rolls
Stand with your feet shoulder-width apart. Bring your shoulders up towards your ears, then roll them back and down in a circular motion. Repeat this motion several times, keeping the movement fluid and loose. Then, repeat the same movement in the opposite direction.
Chicken Wing Stretch
Stand up straight and place both hands behind your back. Using your right hand, gently pull your left hand to the right while leaning your head in the same direction. Hold this stretch for 15-20 seconds, then switch sides.
Levator Scapulae Stretch
The levator scapulae are muscles on the sides of your neck that attach to your shoulders. To stretch them, lift your elbow above your shoulder and rest it on a door jamb. Gently lean into the wall, stretching the underside of your upper arm upwards. Tilt your head in the opposite direction of the arm you are holding up to stretch your levator scapula muscles. Hold this stretch for 15-20 seconds, then switch sides.
Neck Retraction
Stand up straight and look straight ahead. Put a rolled-up towel around the back of your neck, holding both ends of the towel taut. Tilt your head back and look up as far as you can. As you look up, your hands should also move upward, ensuring the towel continues to support your head and neck. After lifting your head, slowly bring it back down to the starting position. Repeat this motion 10 times.
Diagonal Forward Tilt
This stretch is similar to the neck retraction, but you perform it while lying down. Pull your chin backward and down as far as possible. Hold it for 1-5 seconds, then release. Repeat this stretch 10 times.
Resistance Stretch
Using your left hand for resistance, press your head slowly against it. Hold for 5 seconds, then return to the starting position. Repeat this stretch 10 times.
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Resistance training
Neck Flexion with a Neck Harness
The neck harness is a tool that can help strengthen the front neck muscles, improve posture, and enhance overall stability. This exercise can be performed with the help of a neck harness, which provides resistance and targets the neck muscles effectively.
Resistance Band Training
Place a resistance band loop behind your head at forehead height and hold the other end of the band with your arms stretched in front of you. Press your head backwards into the band, creating a double chin, and hold this position for a second. Return to the starting position, keeping your arms straight. Aim for 2-3 sets of 12-15 reps.
Dumbbell Training
Hold a dumbbell in each hand, keeping your chest up. Raise your shoulders as high as you can towards your ears, then lower the weight back down with control. Choose a dumbbell weight that allows you to perform 2-3 sets of 8-12 reps.
Prone Weighted Neck Extension
This exercise targets the smaller posterior neck muscles, including the splenius, upper traps, levator scapulae, and sternocleidomastoid. Lie prone on a weight bench with your head off the end, using a folded towel and a weight plate on the floor. Start with lower weights and higher reps to ensure safety and effectiveness.
Neck Side Raises
Lie on a bench and flex your neck sideways. You can use any form of resistance, including your hands. This exercise helps target the sternocleidomastoid and other smaller neck muscles.
Remember, it is crucial to perform neck strengthening exercises with proper technique and gradually increase the load and intensity. Consult a professional if you experience any neck pain or have existing neck issues.
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Safety considerations
Safety should be a primary concern when performing neck exercises. Here are some key safety considerations to keep in mind:
Consult a Professional
If you experience neck pain, it is important to seek professional advice before attempting any neck exercises or training. Consult a doctor or a healthcare professional, and only start exercising if they approve.
Start with Stretches
Before beginning any neck exercises, it is important to stretch and loosen up your neck muscles. Start with some simple stretches, such as shoulder circles, to prepare your neck for more intense movements.
Gradual Progression
When starting neck exercises, it is crucial to start slowly and gradually increase the intensity. Begin with a few repetitions of each exercise and slowly build up over time. This allows your body to adjust to the new movements and helps prevent injury.
Avoid Momentum
Avoid using momentum when performing repetitions. While it may be tempting to build up momentum to make the movement feel easier, it can be harmful to your neck muscles. Instead, focus on slow and controlled movements, pausing between each rep.
Listen to Your Body
Pay close attention to your body's signals during neck exercises. If you experience any new or worsening pain, stop the exercise immediately. Neck exercises should not make your existing neck pain worse. If the pain persists or worsens, consult a healthcare professional.
Proper Technique
Ensure that you are performing the exercises with the correct technique. Improper form can lead to injuries and reduce the effectiveness of the workout. Follow instructions carefully and, if possible, seek guidance from a trained professional to ensure proper technique.
Rest and Recovery
Allow adequate time for rest and recovery between workouts. Resting for too long can make it harder to get back into a routine, but insufficient rest may lead to overexertion and potential injury. Listen to your body and adjust your workout routine accordingly.
Individual Considerations
Remember that everyone's body is different, and there is no one-size-fits-all approach to neck exercises. Consider any existing neck conditions or surgeries and follow the advice of your healthcare professional. Adjust the exercises as needed to suit your individual needs and capabilities.
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Frequently asked questions
Widening neck muscles can improve your posture, enhance your appearance, reduce neck pain, and improve athletic performance.
You can widen your neck muscles by performing neck exercises such as neck stretches, shoulder rolls, and neck training with resistance bands or dumbbells.
Some specific exercises to widen neck muscles include:
- Prone weighted neck extension
- Dumbbell shrugs
- Kirk shrugs
- Using a door jamb to do a levator scapulae stretch
- Using an exercise band around your forehead and an anchor point at head height
