Improve Your Neck Strength with THESE Simple Exercises!
Key insights: 60-second read
- Start by building your neck's tolerance. Begin with supported positions that challenge the muscles around your neck without needing equipment.
- Train more than one direction. Neck flexion, extension, side bending and rotation all deserve attention as you build strength and control.
- Progress gradually. Once the basic holds feel manageable, you can add rotation, gentle resistance from your hand or a resistance band, and eventually more challenging exercises.
- Remember the muscles around your neck work together. Shrugs and other exercises involving the shoulders and upper back can complement more direct neck training.
- Choose a level your neck can tolerate. Check how you feel during the exercise and the following morning before increasing the challenge.
Neck pain, stiffness and dysfunction are some of the issues I encounter regularly in clinical practice as a musculoskeletal physiotherapist. In this video, I walk through a progression of neck strengthening exercises that I use to help people build their neck's strength, tolerance and function.
The approach is to start with relatively simple positions, using your body weight to challenge the muscles around your neck. From there, we can add rotation, resistance from your hand or a band, and exercises that involve the surrounding shoulder and upper-back muscles.
Towards the end of the video, I also demonstrate a less common progression involving pressure through the head and neck, before looking at the Iron Neck, a device I wanted to test because it lets you train neck rotation in a simple and convenient way. The key throughout is to start at a level you can comfortably manage and progress as your tolerance improves.
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How to Strengthen Your Neck: Exercises From a Physiotherapist
In this video, I demonstrate how to work progressively on the different movements of your neck, from supported holds you can do at home to resistance-based exercises and more challenging options.
Video Timestamps - Click to jump
Starting With Basic Neck Strengthening Exercises
In the video, I begin with four main movements: neck flexion, extension, side bending and rotation. Rather than jumping straight into resistance exercises, the first step is to see how comfortably you can hold supported positions that ask the muscles around your neck to work - especially if neck training is new to you.
For the first exercises, you can lie on your back, lie on your side or get onto your hands and knees. The aim is to maintain a relatively straight, comfortable posture and challenge the neck muscles in slightly different ways.
- Front of the neck: Lie on your back and place your hand underneath your head. Once you're comfortable, remove your hand and hold your head in position without resting it on the surface.
- Side of the neck: Lie on your side with your head supported by your hand or a pillow. When you're ready, remove that support and use the muscles on the side of your neck to hold your head in position.
- Back and other supporting muscles: Move onto your hands and knees, maintain a tall, controlled posture and gently lift your head away from its resting position.
- Repeat on the other side: Make sure you work both sides rather than repeatedly training in just one direction.
In the video, I suggest working towards holds of around 30 to 60 seconds, with up to three rounds of each position. That isn't a target you need to force. If you can only manage 10 or 15 seconds comfortably, start there and build gradually. You can rotate through the different positions rather than completing all three sets of one exercise before moving to the next.
One of the most useful parts of this approach is checking how your neck responds the following morning. If the exercises leave you feeling excessively irritated, reduce the duration or intensity before trying to progress. The goal is to build tolerance over time, not to push through symptoms at all costs.
Adding Rotation to Neck Strengthening Exercises
Once you've become comfortable holding the basic positions, the next step in the video is to introduce rotation. This challenges the neck in a slightly different way again and helps you work through more of the movement available in each position.
For example, while holding the position lying on your back, you can slowly turn your head to either side as far as feels comfortable. You can apply the same idea while lying on your side or holding an extended position. Keep the movement controlled, maintain your overall posture and avoid forcing your neck towards the end of its range.
The aim is to gradually combine strength with movement, rather than only training your neck while it stays completely still. As with the initial holds, work within your current tolerance and build up over time.
Adding Resistance With Your Hand
Once the initial positions and movements feel manageable, you can begin adding resistance. In the video, I demonstrate how to use your own hand to challenge the neck muscles in different directions while keeping your head relatively still.
- Flexion: Place your hand against your forehead and gently press forward into your hand without allowing your head to move.
- Side bending: Place your hand against the side of your head and gently push into it without letting your head bend sideways.
- Extension: Place your hand behind your head and gently push backwards against it while maintaining your posture.
- Rotation: Place your hand against the side of your head and try to rotate your head into the resistance without actually turning it.
For these exercises, I discuss holding the contraction for around 30 to 60 seconds, or for as long as you can comfortably maintain the effort. You can work through each direction for several rounds or rotate between the exercises to make the session more convenient.
When training rotation, pay attention to the movement you're trying to produce. Simply looking sideways with your eyes or tilting your head is not the same as actively trying to rotate your neck against resistance. Focus on the intended movement while keeping the rest of your posture controlled.
Your hand lets you adjust the resistance to suit your current capacity. Start with a manageable effort and build from there rather than trying to push as hard as possible from the beginning.
Progressing to Banded Neck Strengthening Exercises
If resistance from your hand starts to feel too easy, or you want a more convenient way to apply resistance, a band is another option. In the video, I demonstrate using a power band, although a suitable resistance band or tubing may also be used.
The basic idea remains the same: position the band so it applies resistance to the movement you're training, maintain a good posture and hold against the tension. You can use this approach to challenge neck flexion, extension and side bending, adjusting your position and the band tension to suit your ability.
Rotation can be more awkward with a conventional band because it may slide around the head. In the video, I demonstrate using an angled position to apply resistance while rotating against it. This is one reason I was interested in the specialised device discussed later in the video.
Take care when placing a band around your head. It should be suitable for the exercise, securely positioned and used without sudden pulling or jerking. A hat or beanie may help reduce rubbing from the band, as demonstrated in the video. If you're unsure how to set up the exercise, or you have a history of neck problems, seek individual guidance before trying it.
Whether you use your hand or a band, the principle is to select a level that feels appropriate for your neck, then check how you respond later that day and the following morning. If your neck tolerates the exercise well and the current resistance becomes easier, you can consider progressing it gradually.
Why Shrugs Can Complement Neck Training
One of the points I make in the video is that the neck doesn't function in isolation. The muscles around the shoulders and upper back also contribute to how the region moves and works together.
Shrugs are a simple way to challenge the upper trapezius, which runs between the shoulder region and the neck. To perform them, maintain a comfortable upright posture and lift your shoulders in a controlled movement, then lower them again.
You can begin with body weight or use dumbbells or another suitable load. In the video, I suggest options such as three sets of 10 or 15 repetitions, using a weight that suits your current ability. The aim is to work the muscles around the neck and shoulders as part of a broader approach to strength, rather than focusing only on isolated neck movements.
Progressing Towards Headstands and Neck Loading
The more unusual exercise I discuss in the video is progressively introducing pressure through the head and neck. My clinical reasoning is that contact with the ground creates a different demand on the muscles involved in stabilising the head and neck. However, this is a more advanced approach and is not something to jump straight into.
I demonstrate a series of progressions, starting on your hands and knees with your forehead resting lightly on the ground. Your hands help regulate how much pressure you place through your head. If this position is appropriate for you, you can gradually explore changes that increase the challenge, such as lifting one hand or adjusting your body position while maintaining control.
As you raise your hips and shift more of your body weight towards your head, the demands change. The eventual headstand is the most advanced example shown in the video, not the starting point. Each stage should be approached gradually, and you should only consider progressing if the preceding positions are well tolerated and you can maintain control.
Important: Headstands and weight-bearing through the head and neck can place substantial loads on the cervical spine. They are not necessary for building neck strength, and they will not be suitable for everyone. But they are a great goal to work toward eventually. If you have neck problems, blood pressure concerns, balance difficulties or other relevant health conditions, seek advice from an appropriate health professional before considering these positions. Stop if you experience pain, dizziness, unusual symptoms or feel unable to control the position.
The Iron Neck: A Different Way to Train Neck Rotation
The final part of the video looks at the Iron Neck, a device I came across while scrolling through Instagram. I contacted the company to see if I could try it for myself because I was interested in how it might fit into my approach to physiotherapy, injuries and pain. The company sent me the device to test, so I want to be transparent that I did not purchase it myself.
The basic idea is similar to the resistance-band exercises covered earlier. A halo sits around your head and connects to a resistance band, allowing you to challenge your neck muscles while maintaining a controlled posture.
What particularly interested me was the ability to train rotation more easily. With a conventional band, rotational exercises can be awkward because the band may move around. The Iron Neck provides a way to maintain tension while turning your head through a comfortable range, or the range available to you at the time, without needing to rely on the same setup used with a standard band.
For me, this makes it an interesting option for people looking to progress beyond the simpler exercises demonstrated earlier in the video. However, it is not essential for everyone, and having specialised equipment does not automatically make a training routine more effective. The same principles still apply: maintain good posture, start with manageable resistance and progress according to your tolerance.
Interested in the Iron Neck? You can find it here with 10% off: https://snwbl.io/iron-neck-creator/GRANT17364
Disclosure: This is an affiliate link. The company supplied me with the device to try, and I may earn a commission if you purchase through the link, at no additional cost to you.
At the end of the day, please don't neglect the neck!
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- Grant
Frequently Asked Questions
What are the best neck strengthening exercises to start with?
The video starts with supported positions that challenge the muscles at the front, back and sides of the neck. These include lying on your back or side and positioning yourself on your hands and knees. Begin with a duration you can comfortably manage, then gradually progress as your tolerance improves.
How long should I hold neck strengthening exercises?
In the video, I demonstrate working towards holds of around 30 to 60 seconds, potentially completing three rounds. You do not need to start at that level. Begin with a shorter hold if needed and increase the duration as you become more comfortable. Your symptoms and response to exercise should guide your progression.
Can I strengthen my neck at home without equipment?
Yes. The first exercises in the video use your body position and the muscles around your neck, without specialist equipment. You can also use your hand to provide gentle resistance in different directions before considering a resistance band or a dedicated training device.
How do I know when to progress my neck exercises?
Progress when the current exercise feels manageable and you can maintain good control. In the video, I recommend checking how your neck feels the following morning before increasing the challenge. If symptoms are noticeably aggravated, reduce the duration or resistance and consider seeking individual guidance.
Are resistance bands useful for neck strengthening?
Resistance bands can add challenge once basic positions and resistance from your hand are manageable. They can be used to train several neck movements, although rotation may be harder to set up because the band can slide. Choose suitable equipment and resistance, and avoid sudden or uncontrolled movements.
Are headstands a good way to strengthen the neck?
Headstands are a more advanced form of head and neck loading demonstrated in the video, with several progressions shown beforehand. They can place substantial loads on the cervical spine and carry a risk of injury, so they are not suitable for everyone and are not necessary for building neck strength. Seek appropriate professional guidance before considering them.
What is the Iron Neck used for?
The Iron Neck is a resistance-based training device that uses a halo around the head and an attached band to challenge the neck muscles. In the video, I demonstrate how it can make rotational resistance exercises easier to set up than a conventional band. It is one option, rather than a requirement for an effective neck strengthening routine.
One key insight
My approach is to build neck strength progressively: start with supported positions, introduce rotation, add resistance when you're ready, and consider the surrounding shoulder and upper-back muscles too. The right starting point is the one your neck can comfortably tolerate and build on over time.
Struggling With Neck Pain or Dysfunction?
If you'd like help uncovering the underlying cause of your neck issues, consider booking an online Telehealth consultation with Grant. Learn more about our neck pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help with your neck or any other persistent issue, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
