The Top 5 Exercises to Strengthen Your Neck
1) The Lateral Raise:
2) The Bent Over Rows:
3) The Skull Crusher:
4) The Triceps Pushdown:
5) The Side Plank with Dumbbells:
In this exercise, you raise your left arm up while lowering it to the right side. You do not let your head or body move forward or backward during the movement. If you are able to keep your balance throughout the whole exercise, then you have successfully completed a lateral raise. For most people, this is one of their favorite exercises because they feel strong and powerful when performing it.
Bent Over Rows:
You perform bent over rows by raising your upper back off the floor and holding it there until you reach a point where you cannot hold yourself up anymore. Then, slowly lower down to the starting position. This exercise strengthens your chest muscles and triceps (the muscle group under your arms). It also helps increase blood flow to your heart which will help prevent cardiovascular disease.
The Skull Crusher:
The skull crusher exercise involves pushing two dumbbells together while they are in contact with your head. At the bottom of this movement, your palms should face outwards and your elbows should be close to your head. Then, slowly return to the starting position. This exercise will strengthen the muscles at the top of your arms.
This exercise involves using a resistance band and a low bar. Attach the resistance band to the low bar and grab the ends of the band with your hands positioned at shoulder-width apart. Keeping your elbows close to your head, push the ends of the resistance band down until your arms are completely extended downward. Then, return to the starting position.
This exercise will strengthen the muscles at the back of your arms.
Side Plank with Dumbbells:
Lie on one side with your body straight from head to toe. Then, rest your weight on the outer edge of one foot and the top of your other foot. Place your top hand on your hip and raise your bottom arm up so that it is parallel to the floor. Hold this position as you slowly raise and lower the dumbbell in your top hand.
If you do this exercise correctly, your body should form a straight line from head to toe. This exercise strengthens the muscles on the sides of your body and improves your posture.
Neck Exercises to Prevent Neck Pain
Neck pain can be caused by many factors. It is important to strengthen the neck from various angles to prepare it for daily activity as well as sports or other physical activity. These exercises can also help to reduce neck pain that you may experience from time to time.
The Chin Tuck:
The chin tuck involves slowly moving your head forward, backward, and from side to side while keeping your chin tucked in as much as possible. This will strengthen the muscles at the back of your neck.
The Neck Extension:
This exercise involves slowly moving your head forward, backward, and from side to side while keeping your neck as straight as possible. This will strengthen the muscles at the front of your neck.
Lying Down Neck Rotations:
This exercise is performed while you are lying down on your back. Slowly turn your head to one side until you feel a mild stretch at the back of your neck. Hold this position for 10 seconds. Then, slowly turn your head to the other side and hold for 10 seconds.
Repeat this process until your neck feels stronger.
Please consult your physician before starting any fitness program.
Sources & references used in this article:
A randomized clinical trial of exercise and spinal manipulation for patients with chronic neck pain by G Bronfort, R Evans, B Nelson, PD Aker, CH Goldsmith… – Spine, 2001 – journals.lww.com
Prophylactic swallowing exercises in patients with head and neck cancer undergoing chemoradiation: a randomized trial by T Kotz, AD Federman, J Kao, L Milman… – … –Head & Neck …, 2012 – jamanetwork.com
Active neck muscle training in the treatment of chronic neck pain in women: a randomized controlled trial by J Ylinen, EP Takala, M Nykänen, A Häkkinen, E Mälkiä… – Jama, 2003 – jamanetwork.com
Preventive interventions for back and neck pain problems: what is the evidence? by SJ Linton, MW van Tulder – Spine, 2001 – journals.lww.com