Unlock your potential with a stronger neck
Without a doubt, the muscles of the neck are severely neglected in most strength training regimens. With the poor posture habits being ingrained from hours spent on cell phones and at computer screens, there is surely an impending epidemic of neck pain and dysfunction that will be impacting increasingly younger generations.
Not only does a weak neck result in a higher chance of stiffness and pain, it also inhibits the strength in other areas of your body, particularly those which involve the shoulders, arms, and spine. So if you haven't been making progress on shoulder presses and deadlifts, strengthening the neck might be just what you need! And of course, if you are involved in any contact or combat sports, you already know that a strong neck is absolutely critical.
How to increase your neck strength with no equipment
I recommend starting with 4-way manual neck raises, my favorite neck exercise sequence that requires no equipment besides an elevated surface to lay down on. 4-way manual neck raises allow you to safely and quickly strengthen the neck through a full range of motion.
You may be surprised that I didn't recommend some type of neck bridge, especially coming from someone with a wrestling background. While neck bridges can be performed in a variety of ways and are certainly effective, they are a bit more advanced, involve more coordination, and can be a more challenging entry point for those who are severely deconditioned. These manual neck raises can be easily scaled to any strength level.
Sets and reps for 4-way neck raises
If trying the exercise for the first time, I recommend performing 10-20 reps in each direction, taking 2-3 seconds for each lifting and lowering phase.
For some, the weight of the head may be enough to provide a challenge to the neck muscles. In this case no manual resistance needs to be added. For those needing to increase the resistance, push against your head or chin in the opposing direction of the movement. Use less pressure on the lifting phase and more pressure on the lowering phase.
Even just one set in each direction is enough to create soreness, so don't go overboard your first time trying this sequence! Over time you can build up to 2-3 sets in each direction.
Besides the functional benefits of having a strong neck, a well-developed neck goes a long way in creating a well-balanced physique. Perform these 2-3 times per week to start building a stronger, more injury-resistant neck!
