How to train your neck
The most neglected structural muscle in the gym
Anatomy
The neck musculature includes the sternocleidomastoid (the prominent rope-like muscle on either side, responsible for rotation and forward flexion), the splenius capitis and cervicis (extension and rotation), and the deep cervical flexors and extensors (fine postural control). The neck supports the weight of the head (roughly 5 kg) under constantly varying loads. Strong neck muscles reduce concussion risk in contact sports, mitigate whiplash severity, and counteract the forward head posture that builds from hours of desk work.
How to train it
Neck training is almost always done with isometric holds or controlled manual resistance. The two isometric patterns in the catalog cover front/back and side resistance and should be performed with gentle, sustained force, never jerky loading. Sets of 30–60-second holds or 15–20 controlled reps per direction, two to three times per week, are appropriate. Start conservatively; the cervical spine does not recover as quickly as limb muscles. The most common mistake: skipping neck training entirely, then programming heavy trap shrugs and upright rows and wondering why the neck aches from asymmetric loading.
Coaching cues
- Apply resistance gradually, no sudden force
- Keep the jaw relaxed throughout
- Work all four directions: front, back, left, right
- Stop if you feel any sharp or radiating pain
Staple neck exercises
All neck exercises (8)
- Chin To Chest Stretch
- Isometric Neck Exercise - Front And Back
- Isometric Neck Exercise - Sides
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance
- Neck-SMR
- Seated Head Harness Neck Resistance
- Side Neck Stretch
Train it with MyoAmigo
MyoAmigo's MyoMap heatmap shows your neck volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.
