5 Exercises To Grow Your Neck Muscles

Despite their importance, neck muscles are often overlooked in fitness routines. Ignoring these muscles can lead to poor posture and discomfort, especially in today’s sedentary lifestyle. In this blogpost, we’ll explore five simple ways to strengthen and tone your neck muscles without the need for equipment, helping you improve posture and alleviate discomfort. Let’s get started on the path to a healthier neck and overall well-being.

1. Neck Rotations

How?

1. Sit or stand straight.
2. Tilt head to one side, chin towards shoulder.
3. Hold briefly for 3 seconds.
4. Return to starting position.
5. Repeat for desired reps on the other side.
   
   Extra tip: Keep your movements slow and controlled.

Why?

Neck rotations are a quick and effective way to relieve tension and improve flexibility in the neck muscles. In our modern sedentary lifestyle, where hours are spent sitting and staring at screens, neck rotations offer a simple solution to reduce stiffness and discomfort. By taking in this exercise into your routine, you can enhance mobility and promote overall neck health.

2. Neck Extensions

How?

1. Sit or stand straight.
2. Tilt your head back, looking up.
3. Hold briefly for 3 seconds.
4. Return to starting position.
5. Repeat for desired reps.
   
   Extra tip: Keep your movements slow and controlled.

Why?

Like Neck Rotations, Neck Extensions are advantageous for improving neck flexibility and reducing stiffness. They help reducing tension built up from prolonged periods of sitting and screen use, promoting better posture and overall neck health.

3. Shoulder Shrugs

How?

1. Stand or sit straight.
2. Lift your shoulders towards your ears.
3. Hold briefly for 3 seconds.
4. Lower your shoulders back down.
5. Repeat for desired reps.
   
   Extra tip: Keep your movements slow and controlled.

Why?

Shoulder shrugs primarily target the trapezius muscles, which are located on both sides of your neck. Strengthening these muscles can indirectly benefit neck health by improving posture and reducing tension in the upper back and neck area.

4. Neck Glide

How?

1. Sit or stand straight.
2. Tuck chin slightly.
3. Glide chin forward, parallel to ground.
4. Hold briefly for 3 seconds.
5. Return to starting position.
6. Repeat for desired reps.
   
   Extra tip: Keep your movements slow and controlled

Why?

Neck glide exercises are very advantageous for improving flexibility and reducing tension in the neck muscles. By gently stretching the neck through controlled movements, this exercise reduces stiffness and discomfort while promoting better range of motion. Incorporating neck glide exercises into your routine can enhance neck health and contribute to overall well-being.

5. Neck crunches

How?

1. Lay flat on your back with your knees bent and feet planted on the ground.
2. Place your hands behind your head, interlocking your fingers.
3. Bend your head forward, bringing your chin towards your chest.
4. Hold the contraction briefly for 4 seconds.
5. Slowly return to the starting position.
6. Repeat for the desired number of repetitions.
   
   Extra tip: Keep movements controlled and smooth.

Why?

Neck crunches target a lot of muscles in the neck but most importantly the sternocleidomastoid and omohyoid muscles. Strengthening these muscles can provide better support for the head and neck, which is crucial for maintaining proper posture and reducing strain on the cervical spine. Additionally, by increasing the strength of these muscles, neck crunches can help reduce tension and discomfort that may arise from prolonged periods of sitting or poor posture. Incorporating neck crunches into your routine can contribute to overall neck health and stability, promoting better alignment and reducing the risk of neck-related issues.