How to Train Your Neck: Simple Strategies for Stronger Muscles

How to Train Your Neck: Why Neck Training is Crucial

Aesthetics

One of the primary reasons people get into neck training is aesthetics. There is compelling evidence, albeit anecdotal, that a thicker neck can significantly enhance one’s appearance. For example, comparing photos where the only difference is the width of the neck reveals a substantial impact on attractiveness. Thin necks can make one look nerdier and less confident, as shown with celebrities who have had their necks photoshopped smaller. The transformation can be quite pronounced, and even a two-inch neck increase, such as the one I’ve experienced, can make a noticeable difference in a year after consistent training.

Athletic Performance and Injury Prevention

Beyond aesthetics, neck training is essential for athletic performance, especially in contact sports like football, hockey, boxing, and MMA. The neck stabilizes the head, so strengthening it can enhance performance and prevent concussions and other injuries. Notably, many athletes involved in these sports include neck training in their conditioning programs due to these benefits.

Pain Reduction

Strengthening the neck has been noted to decrease day-to-day neck pain and headaches. This benefit underscores the importance of neck training not only for athletes but for anyone who experiences chronic neck issues.

The Basics of Neck Training

Neck Anatomy

Neck training usually targets the sternocleidomastoid muscle primarily through forward flexion and lateral flexion exercises. Neck extension exercises help develop the back of the neck. While lateral flexion is also valuable, it’s somewhat secondary for those focused mainly on increasing neck width.

Importance of Warm-Ups

Before diving into neck exercises, a dynamic warm-up is crucial to prevent injuries such as muscle pulls or extreme stiffness, which can make turning your head difficult for days. A proper warm-up only takes a couple of minutes and includes head rotations, neck curls (body weight), lateral curls, and stretches.

Warm-Up Routine

1. 8 to 10 Head Rotations: Alternate directions to avoid dizziness.
2. Slow Tempo Bodyweight Neck Curls: Perform 10 to 12 reps lying down on a bench.
3. Lateral Curls: Do another 10 to 12 reps for each side.
4. Rear Neck Curls: Flip and perform 10 to 12 reps for the rear.
5. Five-Second Stretches: Perform stretches side to side.
6. Head Rotation with Neck Curl: Touch your chin to your shoulder alternately.
7. Side-to-Side Rotations with Isometric Hold: Engage in a few reps for a strong neck contraction.

Forward Flexion: Basic Neck Curl

Setup

1. Positioning: Hold a plate to your forehead and position your shoulders at the bench’s back edge.
2. Protective Gear: Use thick headgear or a towel.
3. Grip: Use a loose grip on the plate or press it down to prevent cheating with your arms.
4. Leg Position: Curl your legs under the bench to lock your body, ensuring the movement isolates the neck.

Reps and Loading

Focus on a moderate to light rep range, generally 10 to 20 reps, and even up to 30 reps to minimize injury risk. Even with higher reps, training relatively close to failure can yield the same results as heavier, lower-rep training. While it’s important to challenge yourself, ensure your form is strict to avoid the involvement of abs or arms.

Neck Extension

Using Plates and Benches

1. Challenging Aspects: Maintaining balance can be difficult, especially with heavier weights.
2. Limitations: A single 45-pound plate might not be heavy enough for those who have built neck strength.

Using a Head Harness

For effective neck training, especially neck extensions, investing in a head harness, like the Neck Flex, can be incredibly beneficial. It allows multiple types of neck exercises, including forward flexion and lateral flexion.

1. Setup Flexibility: Allows for use with band resistance and includes a door anchor for home setups.
2. Convenience: The head harness is convenient for quick workouts and avoids the awkwardness of using plates on the face.
3. Ease of Inclusion in Routines: Head harnesses can make it easier to integrate neck workouts into your daily routine, even at home.

Execution

1. Full Range of Motion: Ensure a comfortable stretch at the bottom and lift until reaching a neutral head position at the top.
2. Avoid Hyperextension: Be cautious not to hyperextend the neck at the top and reverse the movement at the neutral position.

Lateral Flexion and Rotation

While not a top priority for neck width, lateral flexion is useful for balanced development. Additionally, rotational exercises, especially for athletes in combat sports or fast-moving sports like NASCAR, are beneficial for pre-activating the entire neck, warming up, and establishing a mind-muscle connection.

Additional Exercises: Neck Bridges

Though generally more relevant to wrestlers and combat athletes, neck bridges can be included for comprehensive development. While not essential if you’re already doing other neck exercises, they can offer additional benefits.

Training Gear and Resources

Neck Flex

The Neck Flex harness offers a comprehensive solution for neck training with its flexibility for various exercises and home setup options. It’s recommended for those looking to streamline and optimize their neck training regimen.

Other Tools

For those interested in extending their knowledge and techniques:

1. Affiliate Link: Utilize affiliate links to purchase recommended neck training gear.
2. Additional Videos: Watching detailed explanatory videos can provide more insight into the science and methodology behind neck training.

Conclusion

A well-rounded neck training routine not only boosts aesthetics and athletic performance but also reduces chronic pain. By incorporating dynamic warm-ups, focusing on various aspects of neck musculature, and using specialized training gear, anyone can achieve a stronger, more resilient neck. Whether you’re an athlete looking to improve your game or someone seeking better posture and pain relief, neck training is a valuable component of your fitness routine. Make sure to subscribe to continue learning effective techniques and stay updated with new content designed to help you reach your fitness goals.