How to Strengthen Your Neck in Seconds…Do This Every Day
Neck Strength Exercise For Better Stability And Head Control
In this video, Colton from Preferred Physical Therapy demonstrates a neck strengthening exercisefor people who feel like their neck struggles to stay upright during the day. This section breaks the video into clear steps, safety notes, and a clean transcript-style guide.
Video Summary
This video explains how to perform a supported neck strengthening exercise using a soft surface such as a bed or couch. Colton shows how to place the top of the head on the surface, use the arms to reduce pressure, and gently move the head up and down to strengthen the neck extensors and flexors. He also explains how to control the amount of body weight used and why proper positioning matters.
Key Points Covered
- This exercise is for people who feel their neck is weak or hard to hold upright.
- A soft surface, such as a bed or couch, should be used instead of a hard surface.
- The arms help reduce pressure through the cervical spine.
- The movement strengthens the neck extensors and flexors.
- Colton recommends three sets of ten repetitions.
- Good positioning is important to avoid unnecessary low back strain.
Clean Video Breakdown
Do you ever feel like your neck is really weak and struggles to stay upright throughout your day? This video is for you.
Colton introduces himself from Preferred Physical Therapy, where they help people 40 and above stay active and independent, live free from painkillers, and avoid surgery.
In this video, Colton explains that the exercise is meant to help strengthen and stabilize the neck muscles. It specifically targets the back neck muscles, known as the neck extensors, as well as the front neck muscles, known as the neck flexors.
To perform the exercise at home, find a bed, couch, or another soft surface where you can place the top of your head. Colton recommends avoiding hard surfaces because they may create too much pressure or discomfort.
Bring both arms toward the bed, couch, or table. Then place the top of your head on the surface while keeping your arms positioned to help support your body.
Your arms should help offload pressure. Colton explains that you do not want too much pressure going through the joints of the cervical spine, but a small amount of pressure is needed to help stabilize and activate the neck muscles.
You can reduce the load by pressing more through your arms. You can also increase the challenge slightly by using less support from your arms and shoulders.
From the starting position, gently rotate your head up and down using the neck muscles. The movement should involve both the front neck muscles and the back neck muscles, with special focus on the muscles along the back of the neck.
Move smoothly and avoid rushing. The goal is to build controlled strength and stability, not to force the neck through an uncomfortable range.
Colton recommends doing sets of ten repetitions in each direction. After completing ten, take a break.
The recommended amount is three sets of ten. One full repetition is moving all the way up and all the way back down.
You can make the exercise easier by putting more pressure through your arms. This reduces the amount of weight your neck needs to support.
You can make the exercise slightly harder by reducing the support from your arms and shoulders, allowing a little more body weight to be controlled by the neck muscles.
For this exercise to work well, Colton explains that the body should stay as upright as possible over the top of the head. Getting into a good position is key.
Make sure the surface is low enough to help you maintain the right position, but not so low that it creates strain through the lower back.
Colton recommends trying the exercise for about one to two weeks. If it feels helpful, viewers are encouraged to comment below.
If the exercise does not help or starts to cause pain, he recommends calling Preferred Physical Therapy for guidance.
Main Takeaway: This neck strengthening exercise helps train the muscles that support the head, but proper setup matters. Use a soft surface, control pressure with your arms, move slowly, and stop if pain starts.