Exercises-To-Strengthen-Your-Neck-Muscles

In order to have a strong and attractive body, you should not leave any muscles without necessary exercises. For a long time, neck training exercises have become more and more familiar with everybody. In this post, we will share some useful tips as well as some efficient workout for a strong neck.

#1. Lying Face Down Plate Neck Resistance

This is an exercise with weight plate and flat workout bench with the aim at strengthening your nape muscles.

  • Step 1: Lie your face downwards, and let the whole body be straight on the flat workout bench whilst holding a dumbbell plate behind the head as the image above. You also need to carefully position yourself and let your own shoulders be a little bit above the flat bench’s end so that your face, neck and upper chest are off the workout bench.
  • Step 2: Whilst breathing in, keep the weight plate stable on your nape and gradually lower your head.
  • Step 3: When breathing out, gradually raise your head back to your starting position. Hold for a second.

Lying Face Down Plate Neck Resistance

Repeat these from 12 to 15 times each set. We recommend 3 sets for this exercise.

Tips: you can do this exercise without weights or small weight plate (about 2.5 kilograms).

#2. Lying Face Up Plate Neck Resistance

This is an exercise with weight plate and flat bench with the aim at strengthening the muscle of your front neck.

Lying Face Up Plate Neck Resistance

  • Step 1: Lie your face upward and let your whole body be straight on a flat workout bench whilst holding a dumbbell plate on your forehead’s top as the image above. You also need to carefully position yourself and let your own shoulders be a little bit above the flat bench’s end so that your face, neck and upper chest are off the workout bench.
  • Step 2: Whilst breathing in, keep the weight plate stable on your nape and gradually lower your head.
  • Step 3: When breathing out, gradually raise your head back to your starting position. Hold for a second.

Repeat these from 12 to 15 times each set. We recommend 3 sets for this exercise.

#3. Neck Exercise – Sides

This is an exercise without equipment with the aim of strengthening side neck muscles.

Neck pain relief exercises - Sides

  • Step 1: Stand up straight and let your feet at your shoulder width while letting your head and neck relax. Then, put your left hand on the left of your head as the image above.
  • Step 2: Gradually push your head to the life side while remaining the resistance force of your left hand so that your neck is still at the starting position. You can start with small force and raise the intense gradually. Remember to let your breath be stable.
  • Step 3: Keep step 2 and raise the force in 5 – 10 seconds, then, do the same for the right side.

You should repeat this exercise 10 times for each side (both left and right).

Another important factor is that you also need to exercise your shoulder muscle because those muscles have a great impact on your neck muscle.

#4. Barbell Shrug

This is an exercise with barbell with the aim at strengthening your shoulder muscles

Personally, I don’t understand why many people do not exercise this in their workout, this will makes their shoulder small and looks unsuitable with their big chest and arms.

Barbell Shrug - Neck and shoulder pain exercises

  • Step 1: To do a barbell shrug properly, choose a suitable weight for your barbell. Then, stand up straight and let your feet at your shoulder width while keeping the barbell in each hand. The barbell should be in front of you and your palms should face your thighs.
  • Step 2: While breathing out, raise the shoulders up as much as you can and keep that position in one second. You should not use your biceps to lift the barbells because this exercise is supposed to enhance the strength of your shoulder muscles.
  • Step 3: Gradually lower the barbells down to your starting position while breathing in and repeat.

Tips: You should practice this exercise from 12 to 15 times each set and do not forget to increase the barbells’ weight.

#5. Standing Dumbbell Upright Row

This is an exercise with a dumbbell with the aim at strengthening your shoulder muscles.

Standing Dumbbell Upright Row - Neck strengthening exercises

  • Step 1: Stand up straight and let your feet narrower than your shoulder width while keeping the dumbbell in each hand. The dumbbells should be in front of you and your palms should face your thighs. Let your arms and your back straight.
  • Step 2: While breathing out, raise the dumbbells as much as you can. The dumbbells should be near your body when raising and use the elbows to raise them. Notice: when raising the dumbbells, your elbows should do the main work.Pause for a second.
  • Step 3: Gradually lower the dumbbells back while breathing in and repeat.

You should repeat this exercise for 12 to 15 times each set and do not forget to increase the barbells’ weight.

Those are exercises for strengthening your neck muscles. However, if you are a beginner, the neck pain due to overactive is unavoidable. The simple method for overcoming this pain is having suitable exercises and nutritious diets. Or simply, you can use the best pillow for neck pain so that it helps massage your neck and brings you a very good sleep.

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