Neck Strengthening - the missing link in strengthening and conditioning
Neck strength, isnt about just your head and neck. It’s about the way your neck muscles, especially the deeper ones intergrate into whole body core control playing a role in not just stabilising the head on the neck but also:
the upper rib cage
the shoulder girdle
assisting in exertional breath control aiding to fill the top of the lungs
balance
visual performance
a vital link in abdominal core control.
When it comes to the spine, actually your entire body you are only as strong as your weakest link… and for most people this is their neck
Neck strengthening exercises are crucial for maintaining optimal cervical spine health and preventing injuries. However, many people neglect to include neck strengthening exercises in their fitness routines. When people think of core, they immediately think of the abdominal core not realising how big a part the neck plays in creating a foundation for stabilising the entire spine all the way down to the feet, knees, hips, pelvis and lower back.
Incorporating targeted exercises to strengthen the neck muscles can improve posture, reduce discomfort, and enhance overall neck and spinal function. Here are some basic yet effective neck strengthening exercises to incorporate into your workout regimen. Please note, that while this is a starting point all exercises require whole body integration to be truly effective in injury prevention and performance. For more complex integration please consider working with a qualified health care professional.
Neck Isometrics:
Place your hand on your forehead and press forward while simultaneously resisting with your neck muscles.
Repeat the same motion while pressing your hand against the back of your head, resisting the movement with your neck muscles.
Finally, place your hand against the side of your head and press, resisting the movement with your neck muscles. Repeat on the other side.
Neck Flexion and Extension:
Sit or stand with your spine aligned and gently tuck your chin towards your chest, feeling a stretch in the back of your neck.
Slowly lift your head back to the neutral position, then tilt your head backward, looking up towards the ceiling.
Repeat this flexion and extension movement for several repetitions, focusing on controlled, fluid motions.
Neck Retraction:
Begin by sitting or standing with your spine straight.
Gently retract your head by pulling your chin inward, as if trying to make a double chin.
Hold this position for a few seconds, then return to the starting position.
Repeat for several repetitions, focusing on maintaining proper alignment and engaging the muscles at the front of your neck.
Resistance Band Exercises:
Attach a resistance band to a sturdy object at shoulder height.
Hold one end of the resistance band with your hand and step away to create tension.
Perform side-to-side and front-to-back neck movements against the resistance of the band, focusing on controlled movements and muscle engagement.
Shoulder Shrugs:
Stand with your arms at your sides and your shoulders relaxed.
Slowly raise your shoulders towards your ears, then lower them back down.
Repeat this shrugging motion for several repetitions, focusing on engaging the muscles in your neck and upper back.
When performing neck strengthening exercises, it's essential to start with light resistance and gradually increase intensity as your muscles become stronger. From there we alsways work towards increasing complexity and whole body integration. Additionally, always maintain proper form, avoid jerky movements, and listen to your body to prevent strain or injury. If you have a history of neck pain or injury, consult with a chiropractor or certified trainer before starting a new exercise program to ensure safety and suitability for your individual needs. By incorporating these exercises into your regular routine, you can strengthen the muscles of your neck, improve stability, and reduce the risk of discomfort and injury.