3 Simple Excercies to Strengthen Your Neck

Manual Resistance Extension

This exercise will build the extensors on the back of your neck. Combined with exercises like shrugs, loaded carries, and deadlifts, these extensions are a great way to build a big upper back and prevent injury.

Lay on your stomach on a flat bench. Have your partner place his hands over the back of your head and apply gentle pressure.

Fighting against your partner’s hand resistance, extend the neck back slightly, moving slowly through the range of motion. You’re going for a slight lift — don’t crane your neck all the way back.

Once you reach end range, have your partner apply more pressure. Do your best to resist it until you reach a neutral head position.

Repeat for 8-10 reps for 2-3 sets total.

Manual Resistance Flexion

This exercise will build the sternocleidomastoids, those thick, ropey muscles that run from the skull behind the ear to the top of your rib cage.

3 Simple Excercies to Strengthen Your Neck

Take a seat on a bench and sit up tall. Have a partner position himself behind you, fingers laced around your forehead. With your partner pulling backward to create gentle resistance, slowly pull your chin toward your chest, pushing against his hands.

Once your chin reaches your chest, have your partner pull your head back to the starting position as you engage your neck to slow his movement down. Your partner should apply just enough pressure to overcome the muscle, but not enough to strain you.

Repeat for 8-10 reps for 2-3 sets total.

Manual Resistance Lateral Flexion

This exercise will build the lateral flexors of the sides of your neck, often neglected in regular training because of the uncommon movement from side to side.

3 Simple Excercies to Strengthen Your Neck

Sit upright on a bench with a neutral head position. Have your partner put his hands around the side of your head, just above your ears. Have your partner apply resistance as you laterally flex the neck, pulling your ear toward your shoulder.

Being careful not to force extra range of motion, resist your partner attempting to pull your head back to the start position.

Repeat for 8-10 rep for 2-3 sets on each side.

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