2 NECK EXERCISES I wish I started sooner (so you should start now!) From Doctor of Physical Therapy
Two Simple Exercises To Strengthen Your Neck
Neck stiffness is often treated as a mobility problem, but strength can also play an important role. The video demonstrates two exercises that target neck extension and rotation while also encouraging controlled movement through the upper back and shoulders.
A neck that feels increasingly stiff may also benefit from gradually rebuilding muscular strength and control.
The video focuses on exercises for neck extension and rotation, two movements used during many everyday activities.Why Strengthen The Neck?
The presenter explains that neck muscles can become weaker over time, particularly because most people do not regularly perform exercises that directly strengthen neck movement.
For someone experiencing reduced neck movement, the limitation may involve both stiffness and muscular weakness. The exercises shown in the video are intended to work on strength while also encouraging controlled movement.
Everyday Neck Movement Requires Strength
Looking upward, turning to check a blind spot, or looking behind you all require muscles around the neck to produce and control movement.
The video therefore focuses on strengthening two specific movement patterns: extension, which involves looking upward, and rotation, which involves turning the head from side to side.
The Upper Back Also Matters
Neck movement does not occur completely independently from the rest of the upper body. The presenter specifically highlights the thoracic spine, shoulders, and shoulder blades during the first exercise.
Instead of simply lifting the head, the exercise combines shoulder-blade positioning, upper-back activation, chin control, and breathing.
What These Exercises Focus On
The first exercise strengthens muscles involved in lifting and extending the neck while maintaining controlled positioning.
The second exercise works the ability to turn the head while using an isometric contraction near the available end range.
The first exercise combines neck movement with controlled shoulder blade positioning and upper-back muscle activation.
Both movements use repeated controlled contractions rather than fast or forceful neck movements.
Exercise One: Prone Neck Extension
The first exercise is performed while lying on the stomach and does not require exercise equipment. It combines the neck, upper back, shoulders, and breathing into one controlled movement.
The goal is not simply to throw the head backward. The presenter emphasizes creating length through the neck while lifting the head and activating the upper trunk.
How To Perform The First Exercise
Lie on your stomach and press your fingertips downward. Begin drawing the shoulder blades backward while reaching the fingertips toward the ankles.
Lift the head and neck slightly away from the surface while bringing the chin back and down. Maintain the position while performing controlled belly breaths.
Prone Extension Technique
Begin by pressing the fingertips into the surface and reaching them slightly toward the ankles.
Draw the shoulder blades backward and downward to involve the upper back rather than relying on the neck alone.
Raise the head and neck away from the surface while keeping the chin slightly tucked rather than sharply tipping the head backward.
Hold the muscular contraction while taking three controlled belly breaths, pressing the abdomen gently into the surface.
Three Breaths For Ten Repetitions
The video demonstrates holding the position for three belly breaths before relaxing and repeating the exercise. The presenter suggests performing approximately 10 repetitions.
Avoid Simply Tilting The Head Back
One common difference demonstrated in the video is the position of the chin. Instead of lifting by sharply extending the upper neck, the goal is to keep the chin moving slightly backward and downward.
This creates a longer neck position while the upper-back and neck muscles remain active.
Exercise Two: Towel-Assisted Neck Rotation
The second exercise focuses on rotation. This movement may be particularly relevant when turning the head to look behind you or checking over the shoulder.
Unlike the first exercise, this movement requires one simple piece of equipment: a hand towel, bath towel, or similar towel that can be placed across the shoulders.
How To Perform The Rotation Exercise
Drape the towel across the shoulders and cross the arms in front of the body. One hand anchors the towel while the other brings the towel upward across the side of the face.
The presenter specifically positions the towel across the cheekbone rather than the jaw. Rotate the head toward the available end range, then push gently into the towel without allowing the head to move further.
Towel Rotation Technique
Place the towel across the shoulders and bring the working side upward toward the cheekbone.
Keep the towel high on the cheekbone rather than pulling directly against the jaw.
Turn the head toward the available end range while the towel helps maintain the position.
Press the head into the towel while keeping the neck still. This creates the isometric contraction demonstrated in the video.
Hold Five Seconds And Repeat
The presenter demonstrates holding the rotational contraction for approximately five seconds and repeating it 10 times before switching sides and performing the same technique in the opposite direction.
What Is An Isometric Hold?
In the video, the rotation exercise is described as an isometric hold. The neck muscles generate force against the resistance of the towel, but the towel prevents additional movement.
This allows the muscles to work while the head remains in a controlled position near the available rotational range.
Remember To Switch The Hand Position
The presenter notes that switching sides can initially be confusing because the hand position must also change.
Reposition the arms so the opposite side of the towel can come upward across the other cheekbone. Then repeat the same rotation, resistance, five-second hold, and repetition sequence.
Simple Neck Exercises Are Easy To Overlook
The video emphasizes that direct neck strengthening is often overlooked because many exercise programs focus more heavily on larger muscle groups elsewhere in the body.
These two movements provide a simple way to directly work neck extension and rotation while paying attention to controlled positioning and muscular reconditioning.
See Both Neck Exercises Demonstrated
The complete video demonstrates body positioning, shoulder-blade control, belly breathing, towel placement, rotational isometrics, repetition targets, and how to switch sides correctly.
Watch The Full Neck Strength VideoThis page summarizes exercises demonstrated in an educational video and is not an individualized treatment plan. Neck pain and restricted movement can have different causes, so exercises may need to be modified based on symptoms, medical history, previous injuries, or professional guidance.
Neck Mobility And Strength Work Together
The video presents neck strengthening as an important complement to mobility work. Controlled extension, rotational isometrics, upper-back involvement, proper positioning, and gradual repetition can all be part of directly training the neck muscles.