The neck is an important part of the body, but it's often overlooked during strength training. However, a strong neck provides better stability and prevents neck pain. In this article, we offer tips for strengthening your neck as well as exercises to incorporate into your workout routine.
Why strengthen your neck?
Neck training has several benefits:
- Preventing neck pain: A strong neck helps ensure optimal head support and limits tension in the spine. This helps 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 your 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:
- The 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 ensure its 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 primarily targets the sternocleidomastoid. Sit in a chair with your back straight. Place your hands on your forehead and gently press down while resisting with your neck. Hold for 5 seconds, then release. Do 10 repetitions.
Head extensions
This time, place your hands behind your head and gently press down, 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
Standing with your feet shoulder-width apart, rotate your head in one direction, then the other. Keep your back straight and your shoulders relaxed. Perform 10 rotations on each side to work the sternocleidomastoid and prevertebral muscles.
Isometric work
The resistance provided by the elastic band during isometric cervical training allows you to strengthen your neck without moving your head. Place a band around your head and hold it firmly in front of you with both hands. Pull back while resisting with your neck. Hold 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 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 achieve 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 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 your muscles.
- Hold your phone between your shoulder and head using your chin, without using your hands to engage the lateral neck muscles.
- Sit up straight and ensure the back of your head touches the back of your chair when sitting.
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 performing neck strengthening exercises:
- Adopt correct posture when performing the movements.
- Do not make any sudden or violent movements.
- Avoid forcing when you feel pain.
- Consult a health professional if you have any neck problems before beginning a training program.
Strengthening your neck: In summary
By following these tips and regularly incorporating specific exercises into your sports routine, you can gradually and effectively strengthen your neck while reducing the risk of injury.
