TechUnique : Health And Fitness

Build Neck Muscle with These Effective Exercises:

How to Get a Stronger Neck?:

How to get a stronger neck? 17 best exercises 1. Neck Flexion 2. Extension 3. Rotation 4. Isometric hold 5. Neck curls 6. Neck side raises 7. Dumbbell shrugs

According to the statistics, most men fancy a thicker neck over a skinnier one. Why is that? When an athlete or a bodybuilder gains mass and bulks up, their neck appears disproportionate compared to the rest of the body. Thus, scraggy necks don’t get the same affection as their girthy counterparts.

Now, how thick, you may wonder? The average circumference of a male’s neck is fifteen inches. Most prefer to raise that measurement to at least eighteen or nineteen inches. Many claim that a more significant neck looks more attractive, and sometimes big necks even appear intimidating.

If you are not blessed with a more oversized neck and have your Google history littered with countless ‘how to get a bigger neck’ articles that don’t work, then fear not; you have come to the right place. Plenty of routines are designed to drive your dreams of having a more significant, muscular neck to becoming a reality!

Why Stronger Neck:

A “stronger neck” refers to the development of increased strength, endurance, and sometimes size in the neck muscles. 

This concept is often discussed in the context of sports science, physical therapy, and strength training. 

The terms and concepts related to a stronger neck are grounded in anatomical and physiological knowledge. With a stronger neck, you achieve:

• Stronger necks support the head better 
• Helps to maintain proper posture, curtailing issues like neck pain or tension headaches
• Less fatigued and injury-proof neck at sports, gyms, or while working out 
• Increased muscle size (hypertrophy)
• Aesthetically built neck 

Before we hop into exercises to build a stronger neck, understand your neck muscle anatomy: 

Anatomy of Your Neck Muscles:

Our neck is occupied by muscles that enable it to be flexed, twisted, turned, and extended. Here is the table to give you a better idea of this:

Neck Muscles	Located At	Function
Sternocleidomastoid	Front of the neck	Rotating and flexing the neck
Trapezius	Neck to mid-back	Shrugging and neck extension
Levator Scapulae	Back and side of the neck	Elevating the scapula, side bending of the neck
Scalene Muscles	Each side of the neck	Neck flexion, side bending, and rotation
Suboccipital Muscles	The base of the skull	Control fine movements and posture of the head
Longus Colli & Capitis	Deep in the neck	Neck flexion and stability
Platysma	Front of the neck	Facial expressions, neck tension

How to Get a Stronger Neck – Exercises:

Neck Flexion With Harness:

Neck flexion with a harness is crucial for strengthening neck muscles, improving posture, and reducing the risk of neck-related injuries.

Here is how you should do it:

• Attach a neck harness to a cable machine or weight stack.
• Sit on a bench with your back straight and the harness securely on your head.
• Slowly lower your head forward while keeping your back straight.
• Raise your head back to the starting position, focusing on using your neck muscles.
• Perform 3-4 sets of 10-15 repetitions.

Neck Extension With Harness:

Neck extension with a harness effectively strengthens the posterior neck muscles, aiding in better posture and reducing the likelihood of neck strain and pain.

How to do it, check below:

• Attach the harness to a cable machine or weight stack.
• Sit on a bench facing away from the machine with the harness on your head.
• Slowly extend your neck backward, focusing on using your neck muscles.
• Return your head to the starting position.
• Perform 3-4 sets of 10-15 repetitions.

Lateral Neck Flexion With Harness:

Lateral neck flexion with harness targets and strengthens the side neck muscles by enhancing neck mobility and stability. It will help alleviate uneven muscle strain.

Check how to perform it: 

• Attach the harness to a cable machine or weight stack.
• Sit on a bench with your back straight and the harness on your head.
• Tilt your head to the side, bringing your ear towards your shoulder while keeping your back straight.
• Return your head to the neutral position.
• Repeat the movement to the opposite side.
• Perform 3-4 sets of 10-15 repetitions on each side.

Neck Rotation With Harness:

Neck rotation with a harness helps in improving cervical mobility. 

By strengthening neck muscles, it aids in preventing neck stiffness and rotational limitations. 

To do it the best, follow the following steps:

• Attach the harness to a cable machine or weight stack.
• Sit on a bench with your back straight and the harness on your head.
• Slowly rotate your head to one side as far as comfortably possible, keeping your chin level.
• Return your head to the neutral position.
• Repeat the movement to the opposite side.
• Perform 3-4 sets of 10-15 repetitions on each side.

Neck Isometric Holds:

Neck isometric holds are essential for building neck strength and stability, which is crucial for injury prevention and maintaining a healthy posture.

To get the results, here is how you will perform it:

• Stand or sit with your back straight and your shoulders relaxed.
• Place your hand on one side of your head, and gently resist with your neck muscles, trying to tilt your head to the side against the resistance of your hand.
• Hold for 5-10 seconds, then switch to the other side.
• You can perform isometric holds in flexion, extension, and lateral flexion directions.
• Repeat each hold for 3-4 sets, holding for 5-10 seconds on each side.

Neck Curls:

Neck curls are crucial to your neck training as they are efficient and work on the sternocleidomastoid muscles.

FYI: This exercise is key to achieving a thicker/stronger neck.

• Create a barrier between the weight plate and your head to prevent bruises and ridges.
• Get the DMoose weight plate, place it on your forehead, and try to move your chin toward the upper chest.
• Keep your arms and abs disengaged and focus only on your neck.
• You should feel intense neck contractions and lactic acid build-up; otherwise, you’re doing it wrong.

Neck Curls Without Using Weights:

If you don’t want to use weight plates, follow this routine:  

• Start by lying down on a yoga mat with a flat back 
• Shoulders curled up (slightly), and neck is not touching the ground
• Once you’re in the proper position, let your head go back as far as it can while keeping your neck straight
• Curl your chin to complete a full, proper neck curl

Tip: To keep the head posture properly bent, you can use a DMoose Adjustable Bench. 

Neck Extension With Weights:

In addition to doing neck curls, you can train the spinal erectors and upper traps running along the back of your neck.

• Wear a thick hat to prevent bruising on the back of your head.
• Then place the weight plate on the back of your head and use both hands to support it on either side. Remember to keep your elbows tucked in.
• Before starting, your neck should be in a flexed position. It would help if you were looking down such that you could see the foot of the bench beneath you.
• Inhale before initiation. Once settled, initiate the upward movement by lifting your head and arms together.
• Remember to keep all the tension in your neck. Exhale during the concentric movement. Your head should be slightly above the shoulders, not craned or over-extended.
• Avoid overextending, and keep your lower rib cage in contact with the bench. Lower your head at a controlled pace and then repeat.

Neck Extension Without Weights:

• Lie on your stomach, but don’t lay flat on your stomach.
• Keep your upper chest and your shoulders off the ground.
• Then from there, maintain that position and bring your chin down slowly, then extend back up all the way.

Neck Side Raises:

These are not necessary, but the neck side raises provide variation. To perform this exercise for a stronger neck:

• Lie on a bench
• Place the weight on your heads
• Flex your neck sideways 
• Repeat 

Neck Flexion:

• Start by standing tall with a straight spine and erect body.
• Slowly flex your head downward.
• Try to bring your chin in so it may touch your chest. Keep your mouth closed.
• Return to the starting position and continue with the rest of the reps (three sets of twelve for each exercise).

Neck Lateral Flexion:

This exercise can also be done without equipment. To become a pro, you can increase the difficulty level using a resistance band, a partner, or a four-way neck machine.

To start,

• Stand with the correct posture and look straight ahead.
• Turn your head so it leans to the other end and brings your ear toward your shoulder.
• Keep your shoulders flat throughout the exercise. Do not lift your shoulders.
• Return to the initial position and repeat the same steps on the opposite side.
• Continue with the same reps as the previous exercise.

Dumbbell Shrugs:

This exercise focuses on the trapezius muscles, similar to shoulder shrugs. 

Use adjustable dumbbells, which will allow for greater resistance than body weight, leading to increased muscle mass and strength in the upper back and neck.

• Hold a dumbbell in each hand, arms at your sides.
• Lift your shoulders up towards your ears.
• Hold for a moment.
• Lower them back down.

Resistance Band Exercises Variations for Stronger Neck:

The main aim of this workout is to provide resistance in various directions, strengthening all aspects of the neck.

The versatility of resistance bands allows for a comprehensive neck workout, promoting balanced muscle growth and increased strength.

• Get resistance bands 
• Anchor it on a slight height from one end

Now perform the following workouts:

Neck Flexion With Resistance Bands:

• Put your forehead on one end of the resistance band 
• Stand with your feet shoulder-width apart
• Keep your arms by your sides and Hold onto the handles or grip the looped band with your hands
• Gently press your forehead against the resistance of the band
• Push your head forward, flexing your neck against the resistance. 
• Hold this position for about 2-3 seconds
• Perform 2-3 sets of 10-12 repetitions

Neck Extension With Resistance Bands

Performing neck extension exercises with resistance bands can help strengthen the muscles in the back of your neck. 

Follow the following steps:

• Stand facing the anchor point with your feet shoulder-width apart
• Keep your back straight and shoulders relaxed
• Gently press the back of your head against the resistance of the band
• Extend your neck backward, moving your head away from the anchor point 
• Hold this position for about 2-3 seconds
• Slowly release the pressure on the band and bring your head back to its natural position
• Perform 2-3 sets of 10-12 repetitions

Lateral Flexion Exercises With Resistance Band

Performing lateral flexion exercises with a resistance band can help strengthen the muscles on the sides of your neck. Here’s a step-by-step guide:

• Stand perpendicular to the anchor point
• Keep your feet shoulder-width apart and relaxed
• Maintain an upright posture 
• Gently press the side of your head against the resistance of the band
• Tilt your head to the right, moving your ear toward your right shoulder
• Hold this position for about 2-3 seconds
• Repeat same steps on the left side
• Perform 2-3 sets of 10-12 repetitions on each side 

Possible Risks Proposed by Neck Exercises:

According to a study, overworking or misusing your neck muscles can lead to pain and injury. 

Exhausted muscles, worn joints, and nerve constriction can cause this. To overcome these issues, you must follow the following routines: 

• Start with light resistance and high repetitions.
• Avoid jerky or rapid movements to prevent injury.
• Gradually increase resistance or weight as your neck gets stronger.
• If you feel any pain or discomfort, stop the exercise immediately.
• It’s a good idea to consult with a fitness professional or physical therapist, especially if you’re new to neck exercises or have any existing neck issues.

Other Benefits

Besides aesthetics, you’d want a thicker neck for several reasons. 

Practicing exercises for a thicker neck will minimize pain caused by stresses like sitting at a work desk all day or practicing tackles. 

Even those with chronic neck pain can benefit from learning how to get a more muscular neck.

Doing a neck workout to maintain neck strength not only lessens neck tightness but also increases its flexibility.

By doing thick neck exercises, you slowly expand your range of motion and get an erect spine.

This will fix your posture, promote fitness and contact sports, help you have a healthy life, and, of course, give you a thicker neck!

In conclusion, it’s well worth researching how to get a strong neck.

• Also Read :
• Neck Workout at Home: Comprehensive Guide
• Mike Tyson Neck Workout: Building Strength Like a Champ
• Arnold 6 Exercises – Original program and two newer editions
• 6 Exercises for Swollen Feet and Ankles