Neck exercises

Neck: 40+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the neck works

The neck holds up a head that weighs around five kilograms. At the front, the sternocleidomastoid and the deep neck flexors bend the head forward and turn it. At the back, the neck extensors, the splenius muscles and the upper part of the trapezius hold the head up and tilt it back. Muscles on each side tilt it towards the shoulder.

Strong neck muscles matter in contact sports, and gentle neck work can also help people who spend long hours looking down at a screen.

How to train it

Go slowly and gently. Start with isometric holds (pressing the head against your own hand without moving it) and chin tucks, then move to slow, light movements with a band or a small weight. Train all directions: forward, back and to each side.

Never jerk or bounce the head, and stop if anything hurts. If you have a neck injury, pain that spreads into the arm, or dizziness, see a doctor or physiotherapist before training the neck.

Six to start with

  1. 1
    BeginnerChin Tuck

    Draws the head straight back over the shoulders. The basic drill for the deep neck flexors.

  2. 2
    BeginnerIsometric Neck Flexion Hold

    Press your forehead into your hand without moving: strength with no movement at all.

  3. 3
    BeginnerIsometric Neck Extension Hold

    The same hold for the back of the neck.

  4. 4
    BeginnerIsometric Lateral Neck Hold

    The same hold to each side, so the neck is trained evenly.

  5. 5
    BeginnerBand Neck Extension

    A light band adds slow, controlled movement once the holds feel easy.

  6. 6
    IntermediateWeighted Neck Flexion

    Lying on a bench with a small plate. Use a light weight and slow reps.

All 40+ neck exercises