6 Neck Strengthening Exercises Recommended by Physical Therapists

Your neck probably isn’t the first body part that you think of when it comes to strength training. But your neck carries a lot of weight — literally. “It has to hold your head up the entire day,” points out Samantha Stewart, PT, DPT, a physical therapist at Hinge Health. It also needs to be strong enough to tolerate all the different positions that you put it in, she adds.

That’s where neck strengthening exercises come in. They help to keep the muscles that surround and support your neck supple and strong. As a result, you’ll be less likely to experience neck stiffness, achiness, and pain as you go about your daily life. 

Read on to learn how to protect your neck, improve your everyday function and reduce pain, especially with these neck strengthening exercises recommended by our Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

6 PT-Recommended Neck Strengthening Exercises 

The exercises below will help ‌strengthen weak neck muscles. You can do them as often as you like, or any time you feel tight or sore in your neck or upper back. Many are easy enough to do anywhere, including in bed in the morning.

These work the pivotal muscles in your neck that hold your head up, says Dr. Stewart. “They build up endurance and promote good posture,” she explains.

How to do it:

• Nod your head while bringing your chin slightly toward your chest. Then, lengthen the back of your neck as if you are drawing the crown of your head toward the sky. 

• Try to focus on relaxing your jaw muscles while you hold this position.

• Relax your neck muscles to move back to the starting position. 

For more information on chin tucks, see here.

This move works on the muscles that move your head back and forth so you can, as the name implies, nod with ease. “You do this motion a lot more than you think,” Dr. Stewart explains. “This move is a compact way to activate these neck muscles and wake them up.”

How to do it:

• Start by lying on your back with your knees bent and your feet flat on the floor, a bed, or a couch. 

• Place your hand on your forehead, then bend your neck forward by moving your chin toward your chest while the hand on your forehead resists this movement by holding your head in place. 

• Hold this position as your hand and head are pushing toward each other, and then relax back to the starting position. 

• Now, move your hand to the back of your head and try to bend your neck backward while the hand on the back of your head resists movement by holding your head in place. 

• Hold this position, then relax back to the starting position.

This is an easy way to activate and strengthen the muscles you engage when you tilt your head, says Dr. Stewart.

How to do it:

• Lie on your back with your knees bent and your feet flat on a floor, a bed, or a couch. 

• Place one hand on the side of your head, near your temple. 

• Try and move your ear toward your shoulder as the hand on your head resists this movement. 

• Focus on your hand and head pushing toward each other as you hold this position. 

• Relax your hand and head muscles, and repeat on the opposite side.

While this move may seem to engage only the muscles between your shoulder blades, you’ll also activate and strengthen the neck muscles that attach from your neck to your shoulder blades, which you use any time you bend down to, say, pick up groceries or take dishes out of the dishwasher,” says Dr. Stewart.

How to do it:

• Start in a standing position and hinge at your hips to bend your chest toward the floor. 

• Move your arms toward the ceiling into an “I” position while keeping them straight. Your upper arms should be close to your ears as you hold this pose. 

• Relax back to the starting position, then lift your arms toward the ceiling at an angle into a “Y” position. 

• Return to the starting position, then lift your arms out to your sides into a “T” position. Focus on squeezing your upper back muscles as you hold this pose. 

• Relax your arms back to the starting position.

“Since you shouldn’t move your head or neck during a plank, you’re working against gravity, which helps strengthen neck muscles,” explains Dr. Stewart.

How to do it:

• Start on your hands and knees, with your arms straight and hands placed under your shoulders.

• Straighten each leg out behind you, supporting your body on your hands and toes.  

• Keep your hips away from the floor, raised to about the same height as your shoulders, as you hold this position. 

• Relax your knees to the mat, returning to the starting position. 

For more information on planks, see here.

This is a more advanced version of the chin tuck that not only works neck muscles but also engages your upper back and shoulder muscles. “When you work these muscles at the same time, they learn to work together and not overpower each other,” explains Dr. Stewart.

How to do it:

• Lie face down with your arms and legs extended, and your forehead resting on the ground.

• Slowly lift your arms, chest, and legs toward the ceiling as high as you comfortably can.

• Hold this position, gazing at the floor to keep your neck in a neutral position.

• Relax your body back to the starting position.

For more information on the superman, see here.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of Neck Strengthening Exercises

How many times have you heard someone complain that they tweaked their neck? Or maybe it’s you who’s been battling persistent neck pain. “Most of us need more strength in our necks,” says Dr. Stewart. “If your neck muscles aren’t strong, they can’t support your head, so you’re more likely to strain those muscles the next time you do a strenuous task, like spring cleaning.” 

A 2018 review in the Journal of Physiotherapy found that people who did regular neck exercises reported fewer episodes of neck pain. There are a few other reasons why neck strengthening exercises are important:

• Reduced risk of injury. Strong neck muscles can protect you during sports, or if you’re in a car accident. Research even shows that stronger neck muscles protect your brain during athletic injuries.

• Fewer headaches. One study found that almost 70% of people who have chronic headaches also have neck pain. “When neck muscles are weak, it places more strain on the muscles around your head, which can cause discomfort,” points out Dr. Stewart.

• Increased flexibility. “Most of the things we do daily require us to tilt our heads forward, whether we’re looking at a phone, driving, or bending down to cook dinner,” says Dr. Stewart. This can cause muscles to shorten and tighten. Neck strengthening exercises can help counteract the strain we put on our neck muscles each day. 

PT Tip: A Little Bit Goes a Long Way

When it comes to your neck, you don’t need to follow a formal strengthening program every day. “Just focus on squeezing in these moves when you can — for example, doing five chin tucks while you sit at your desk, or adding in a plank during your regular gym workout,” advises Dr. Stewart. “You’ll see a big difference for a small amount of investment.”

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here. 

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. de Campos, T. F., Maher, C. G., Steffens, D., Fuller, J. T., & Hancock, M. J. (2018). Exercise programs may be effective in preventing a new episode of neck pain: a systematic review and meta-analysis. Journal of Physiotherapy, 64(3), 159–165. doi:10.1016/j.jphys.2018.05.003

2. Dezman, Z. D. W., Ledet, E. H., & Kerr, H. A. (2013). Neck Strength Imbalance Correlates With Increased Head Acceleration in Soccer Heading. Sports Health: A Multidisciplinary Approach, 5(4), 320–326. doi:10.1177/1941738113480935

3. Castien, R., & De Hertogh, W. (2019). A Neuroscience Perspective of Physical Treatment of Headache and Neck Pain. Frontiers in Neurology, 10. doi:10.3389/fneur.2019.00276