Building Neck Strength
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Why is Building Neck Strength Important?
Building neck strength is important for many reasons. Strengthening the muscles in the neck can be a an effective way to help with:
- Headaches
- Neck Pain
- Poor Posture
- Dizziness
- Concussion prevention
Choosing the right exercises can be tricky though. As a physical therapist, I’ve seen some crazy and even dangerous exercises for building neck strength. The important thing for starters is to start with the inside and work outward. Let me explain.
How is Building Neck Muscles Different than Other Areas?
The quick answer is that the neck has lots of moving parts. There are lots of joints in the neck that allow a wide array of movements so that we can position the head. There are 7 vertebral bones in the neck that have 5 joints at each level. This allows you to turn the head side to side, lean side to side, and flex and extend the head up and down.
Neck bones and joints
To move all of the bones and joints in the head and neck, there are many muscles. Some of the muscles are small and control the intricate movements of the individual joints in the neck. Some of the muscles are large and cross multiple joints to allow for global, larger movements.
There are are exercises that focus on smaller muscles that help to stabilize the neck. Other exercises work larger muscles.
To learn more about the Anatomy of the Spine, watch this VIDEO.
Working Out the Deep Neck Muscles
Working out the deep neck muscles is challenging. Most people find that their deep neck muscles are not as strong as they thought.
One of the most important deep neck muscles that helps to control the stability of the bones and joints in the neck are the Longus Colli Muscles.
Longus Colli Muscles
These muscle run along the front of the vertebral bones in the neck. They are under the larynx and vessels in the front of the neck so it is difficult to feel them. When they contract, they make the head flex downward where the head meets the neck at the 1st vertebral bone (C1). They also help to hold the vertebral bones in place so that there are not excessive shearing forces between the bones.
Building neck strength starts with working the deep neck muscles. To work out these muscles:
- Lay on your back
- Bring the chin down by flexing or tilting the head downward
- Lift the head while holding the chin down
- Hold 5 to 10 seconds
- Repeat 10 X
Working out the deep neck muscles
If you really want a challenge, try to hold this positions for 20 to 30 seconds. It’s harder than is looks!
Supine Chin tucks also help to stretch the sub-occipital muscles, which are the small muscles in the back of the neck at the top, near the head. This can also be helpful for controlling headaches and posture.
Be careful not to let the chin start to rise out of the tucked position. This can happen when the deep muscles are weak or fatigued and the larger Sternocleidomastoid (SCM) muscles start to take over.
Strengthening the Larger Neck Muscles
After you work on the inside muscles or deep neck flexor muscles, you can work outward to the larger neck muscles. Some of the larger muscles include:
- Upper Trapezius
- Levator Scapulae
- Erector Spinae
- Sternocleidomastoid (SCM)
Building neck strength in the larger global muscles can be done in more traditional ways. Exercises include:
- Shrugs – Choose dumbbell weights that are appropriate for your size and strength. Shrug the shoulders toward the ears. Repeat 10x for 3 sets
Shrugs
- Prone neck extension – Lay face down supported on your elbows. lift the head up to and extended position. repeat 10 x for 3 sets. You can add resistance using and exercise bands and holding the ends in your hands with the middle of the band around the back of the head.
Prone neck extension start position
Prone neck extension end position
- Side-lying neck raises – Lay on your side and lift the head off the surface as high as tolerated. Repeat 10X on each side for 2 to 3 sets.
Lateral neck flexion starting position
Lateral neck flexion ending position
- Neck Isometrics – Place your hand on your forehead and press toward the head without moving the head. Hold for 5 seconds and repeat 15X. You can do this on the front, sides, and back of the head.
Isometric neck flexion
Isometric lateral neck flexion
Does Neck Strength Help Protect Against Concussion?
A study published in the Journal of Primary Prevention in 2014 suggests that increasing neck strength can decrease the risk of concussion. This study showed that with every 1# increase in neck strength, the concussion risk decreased by 5%. To read this study, click HERE.
Is the Iron Neck a Good Neck Exercise?
The Iron Neck is a device that is heavily advertised as an effective way to strengthen neck muscles. The concept is that a force is applied to the neck that remains constant while you rotate the neck.
As with most new devices, there is likely some benefit from combining the force and the movement patterns. But this can also be simulated with resistance bands.
The concern is that users will apply too much force or weight without building the deep neck stabilizers first. This could potentially lead to an injury. If you use the IRON NECK Device, Increase the force/load slowly.
There are no published peer reviewed articles specific to the IRON NECK DEVICE at this time.
Building Neck Strength Conclusion
Building neck strength is important to protect against injury and to treat certain health issues. Don’t forget to work the small muscles first. Working from the inside out is a great way to help increase stability and decrease your risk of issues. To schedule an appointment for physical therapy at one of the 12 JOI Rehab Centers, please call 904-858-7045.
If you commonly suffer from a stiff neck please watch our video Neck Stretches For the Office
To learn more about robotic surgery of the spine, please go to Robotic Surgery.
If you have Neck pain or headaches due to neck issues, the Jacksonville Orthopaedic Institute can help! To schedule an appointment, call 904-JOI-2000, schedule online, or click the link below.