The neck is an important part of the body, but often neglected during strength training. However, a well-muscled neck provides better stability and prevents neck pain. In this article, we offer you tips for strengthening your neck as well as exercises to integrate into your sports routine.
Why strengthen your neck?
Neck strengthening has several benefits:
- Prevent neck pain: A strong neck helps ensure optimal support for the head and limits tension in the spine. This helps to alleviate any neck pain.
- Improve your posture: Stronger neck muscles contribute to better overall posture, especially in the upper body.
- Enhance aesthetics: A muscular neck adds a harmonious touch to physical appearance.
- Improve your sports performance: Certain disciplines require a strong neck and nape, such as boxing or rugby.
The main neck muscles to work
Before starting exercises to strengthen your neck, it is essential to know the muscles that make it up:
- Sternocleidomastoid: This muscle connects the sternum and clavicle to the skull and allows the head to rotate.
- The erector spinae muscles: These long, thin muscles support the spine and provide stability.
- The trapezius: This large muscle covers part of the shoulders, back and neck and is involved in the movements of elevation and rotation of the head.
- Prevertebral and intervertebral muscles: Located between the cervical vertebrae, they contribute to the mobility and stability of the neck.
Exercises to strengthen your neck
Here are some simple and effective exercises to strengthen your neck muscles:
Head flexions
This exercise mainly works the sternocleidomastoid. Sit on a chair with your back straight. Place your hands on your forehead and press lightly while resisting with your neck. Hold the position for 5 seconds, then release. Do 10 repetitions.
Head Extensions
This time, place your hands behind your head and press lightly, resisting with your neck. Hold for 5 seconds, then release. Do 10 repetitions of this exercise, which works the erector spinae and trapezius muscles.
Head rotations
Stand with your feet shoulder-width apart and rotate your head in one direction and then the other. Make sure to keep your back straight and your shoulders relaxed. Do 10 rotations on each side to work the sternocleidomastoid and prevertebral muscles.
Isometric work
The resistance exerted by the elastic during isometric cervical work allows you to strengthen your neck without moving your head. Place an elastic band around your head and hold it firmly with both hands in front of you. Pull back while resisting with your neck. Hold the position for 5 seconds, then release. Do 10 repetitions.
Tips for strengthening your neck muscles
Neck workouts require patience and persistence. Here are some tips to help you optimize your workouts and achieve your goals:
- Incorporate neck strengthening into your workout routine: Perform the suggested exercises at least three times a week to see significant results.
- Variety: Vary the exercises to work all of the neck muscles and avoid monotony.
- Progression: Gradually increase the intensity of your workouts, by adding repetitions or using a more resistant resistance band.
- Hydration: Remember to drink enough water before, during and after your neck workout to avoid muscle soreness and optimize recovery.
Also read: How many times a week should you do weight training?
Some tips to improve neck muscles
Tip #1: Add a resistance band
To increase the intensity of the exercises mentioned above, you can use a resistance band. Simply place it around your head and perform the movements while maintaining constant tension in the band.
Tip #2: Work your neck every day
There are simple movements you can incorporate into your daily routine to regularly strengthen your neck muscles:
- Rotate your head regularly to loosen up your muscles.
- Hold your phone between your shoulder and head with the help of your chin, without using your hands to engage the lateral neck muscles.
- Sit up straight and make sure the back of your head touches the back of your chair when you sit.
Tip #3: Stretch well after each weight training session
To prevent muscle tension and promote recovery, remember to stretch your neck after each exercise session. This can include slow head rotations and gentle tilts from side to side.
Strengthening your neck safely: Precautions to take
It is essential to follow certain rules to avoid injuries when practicing neck strengthening exercises:
- Adopt correct posture when performing the movements.
- Do not make sudden or violent movements.
- Avoid forcing when you feel pain.
- Consult a health care professional if you have neck problems before beginning an exercise program.
Strengthening your neck: In summary
By following these tips and regularly incorporating specific exercises into your sports routine, you will be able to gradually and effectively strengthen your neck while reducing the risk of injury.
