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vocabulary Ancient Aphorism: "Believe in order to understand."
Strengthening the neck at home

Strengthening the neck at home


Why strengthen the neck?

In street fights, the neck is often targeted first, with choking and head strikes being common. A strong neck is important because:

  1. it protects you from choking techniques,
  2. it helps prevent head injuries (when experiencing sudden impact, it prevents the head from hitting the ground/wall due to inertia),
  3. it prevents neck injuries (sprains, dislocations, fractures),
  4. and it helps combat cervical osteochondrosis (prevention and posture improvement).

Indirectly, the neck is involved in many exercises. However, if you want to speed up the process, there are specific exercises for it.

Warm-up: It's important to mention warm-ups - always warm up before training the neck by doing rotations, turns, and tilts at least 10-15 times.

Comprehensive home training for all neck muscles

METHOD 0: the classic method available anytime, anywhere

This method is performed using your hands and can be done anywhere. At the beginner stage, this is probably the best option. The principle is the same as with any other muscle group - perform the exercise until you can do a maximum of 15 repetitions. This way, the neck muscles will grow. With this approach, the risk of injury is minimal.

Strengthening the neck using hands at home

Training the posterior neck muscles (extensors)

METHOD 1:  on the floor

The simplest way to train the neck is on the floor, starting from a supine position and transitioning into a wrestler's bridge. Initial position:

Training the posterior neck muscles - initial position

Then, lift the torso using the back and neck extensor muscles:

Transition to a wrestler's bridge - strengthening the posterior neck muscles

Adding complexity: place a weight plate from a barbell or any other weight on your chest and hold it with your hands.

METHOD 2: Neck extensor training with a head harness

For this method, you need a special device (also called a "head harness"):

Head harness - for neck training

You can buy one or make it yourself by taking a cap and sewing two sturdy straps to its sides. The ends of the straps should have a mechanism to attach a weight plate, kettlebell, or dumbbell.

Neck extensor training - with a head harness

You can also ask your training partner to hold your head, thus lifting your head with effort.

Strengthening neck extensors - with a partner

Training the anterior neck muscles

METHOD 1: on the floor, head support in a pillow

This exercise involves an inverted wrestler's "bridge" with your face down. Perform forward and backward head tilts and (for home training of the neck's lateral muscles, which will be discussed further) circular movements to the left and right.

Pressing your toes and forehead into the floor, roll to the top of your head and back.

Inverted wrestler's bridge - strengthening the anterior neck. Demonstrated by Tyson

METHOD 2:  US Navy SEAL neck training

This method is extremely simple, and to perform it, you need to lie on your back, holding your head in the air and doing a lift:

Head lift while lying down

Head rotation while lying on the back

In the following video, the training for the anterior and lateral neck muscles is demonstrated.

METHOD 3: with weights on a bench

To train the front neck muscles, you can use weights and a bench. Everything is extremely simple here, as can be seen in the picture.

Front neck training - on a bench with weights

Training the lateral neck muscles

METHOD 1: on the floor

The starting position is the same as in the training of the front neck muscles, leaning on the forehead and toes into the floor. Perform swaying from side to side, due to the movement of the neck.

Lateral neck muscles training

METHOD 2: lying on your side

You need to lie on your side, keeping your neck suspended. To make the exercise more challenging, it is convenient to use a barbell plate as additional weight. Raise and lower your head.

Training lateral neck muscles

METHOD 3: described above - from the US Navy SEALs:

Rotating the head while lying on your back.

When you reach level 80

Once you've developed your neck muscles, you'll be able to do this:

That's it.

Photo by Alesia Kozik:
vocabulary Ancient Aphorism: "Believe in order to understand."

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