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5 Best Exercises To Get A Strong Neck

01 Jul 2021

Tired of having a sore neck and looking like you have no neck at all? You're not alone. It is one of the most common problems in today's world due to our reliance on technology and sitting in the same position for hours on end. 

Image of a man holding neck in pain

The easy chin tuck

This exercise is done by pulling your chin down and back as far as you can, then hold it for 5-10 seconds. Make sure to keep your head as still and level as possible. Repeat this exercise 5-25 times, depending on how much time you have (recommend 5). It's also a good idea to do this just before bedtime to help align the spine for restful sleep!

Important: don't force yourself or bounce up and down during any of these exercises; take your time with each movement. It will let you avoid injury and pain in the future.

In the beginning, you might find it helpful to use your finger as a point of reference. As this position becomes more comfortable over time or once you become proficient at using it, there may be no need for holding up your fingers any longer.

The chin tuck is a modification that further emphasizes strengthening deep neck flexor muscles - and making sure these muscles are being worked out properly during practice sessions. Applying resistance with one hand while placing the other on top can help keep things working correctly!

The adventurous neck bridge

This exercise is done by laying on the floor with your hands behind your head, then push up onto your feet until only the back of your head touches the ground.

From here, you'll want to tilt your head and neck from side to side. Repeat this exercise 5-25 times, depending on how much time you have (recommend 5).

Important: make sure not to push up too high or use only your neck muscles while doing the bridge; that will tire them out quickly and cause pain. Make sure to do it at a slow and controlled pace with medium height, not to exceed just the back of your head touching the ground at any moment. The key is being able to relax when pushing up onto feet again once finished!

This stretch helps loosen tense muscles around the shoulders by using gravity for assistance - start by sitting cross-legged, then lean towards one shoulder, grabbing the opposite shoulder.

Next, lean back in the other direction to help stretch out your neck and shoulders.

A simple side neck stretch

Many people are unaware of the very real dangers their posture has on them. It can cause fatigue, chronic neck and back pain, as well as missing out on a good night's sleep due to crick in your neck or soreness from sitting hunched over at work for hours each day.

The side neck stretch is a great way to release tension in your shoulders and back from sitting at the computer for too long.

Keeping your head squarely over your shoulders and back straight, turn slowly to the right side until you feel a stretch in that shoulder. Hold it for 15-30 seconds before turning forward again.

Repeat on the left side up to 10 times at the first session or as many sets per day necessary.

Some shoulder shrugs

This exercise can be performed by bringing shoulders up towards ears in circular motion ten times. It is also good at strengthening upper back muscles; they are engaged when you lift your shoulder blades off of your spine or bring them closer together while keeping your elbows straight and down from where they connect with the torso.

Make sure the traps are fully extended first. Begin by relaxing your neck and allowing your head to fall forward, feeling for that stretch between the back of your neck and where it connects with its muscle fibers to prepare yourself before you shrug up high.

Once they feel "loaded" from this movie, allow a gentle bend at the elbow while pulling slightly backward so that there's minimal rolling motion when returning into position after completing each rep.

Be mindful not only during this exercise but throughout as well: never lose tension or control due to haste.

Standing side bends

Standing Side Bend is a basic standing pose that stretches the spine and obliques while also strengthening your legs.

You may be surprised to learn how many people have poor posture due to slumped shoulders, tight chests, misaligned necks - all of which can lead you down an unhealthy path if left uncorrected.

Standing Side Bend not only strengthens our muscles but it helps promote a better posture by stretching out the back as well as bringing nourishment throughout parts of the body such as ligaments or joints in need before they become injured because they are overstressed from bad posturing habits like slouching at desks all day long!

The Standing Side Bend is a simple stretching technique that can be used to make your body feel more limber and energized. To begin, stand with good posture in Mountain Pose or Tadasana (standing side bend). Next, stretch one arm over the head while breathing deeply into it, then switch arms for another stretch.


As you exhale on each stretch, try using both legs by rooting them firmly and lifting the knee caps strongly as if trying to squeeze water from an orange onto its peel. It will help improve leg strength, so when bending all of the ways down - even farther than before, you'll have support rooted deep inside yourself.


We hope you've found this list of the five best exercises to get a strong neck helpful. Remember, it's important for your overall health and well-being as well!

If you find that these are not enough or don't address the specific issues causing pain in your neck, be sure to consult with an orthopedic doctor.

You can also find out why stretching regularly can help you. Also, have any of these exercises helped relieve some tension? Let us know by commenting below!

Words by Maxim Riter

01 Jul 2021
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