How to Build Neck Muscles
A normal lifting routine usually includes major muscle groups in the arms, chest, core and legs, but certain muscles are often neglected when they are not specifically targeted. The muscles in the neck benefit somewhat from exercises of the upper back and shoulders, but to maximize strength of the neck muscles, special care should be taken to work out the neck itself. A strong neck is advantageous in many sports, as it can reduce the chance of injury. Neck strength is especially beneficial for sports in which the head comes under constant pressure, such as wrestling, mixed martial arts and football.
Instructions
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Build a base of strength with self-created resistance. Unlike many muscles in the body, the neck can be effectively strengthened with resistance created by the body itself. For instance, by looking straight up and placing the hands on the forehead, one can create resistance with the hands and work out the neck by forcing it forward. The same can be done in reverse, by looking downward, putting the hand behind the head and forcing the head backward. Similarly, the hands can be used to create resistance for the head moving to either side of even at a diagonal.
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Use weight and/or resistance bands. As the neck muscles strengthen, one may find it difficult to create enough resistance with the hands alone. Looping a resistance band around the head during your neck exercises can create greater resistance. Lying on a bench and placing a barbell weight on top of your hand, which you then place on your head for padding as you exercise, can also create more resistance.
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Bridge on a pad or mat. Another effective way to build neck strength is to do the bridge: Rise up on the heels and head, creating an arch with the back. Bridging on the head and feet alone is fairly difficult, so begin by using your hands to alleviate the pressure on your neck. When you get more comfortable with bridging, try bridging face-front first, or even walk the feet in circles around the head as the body remains bridged. Such exercises are common in wrestling, where neck strength is extremely important to defend against throws and pinning combinations. If you have good balance, a headstand is also a good way to build neck muscles.
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Participate in sports that promote neck strength. Working the neck through routine exercise is a great way to build strength, but if your intent is to build strength for a certain sport, practice the sport as part of your neck workout routine. If you are a wrestler, have a partner put you in a pinning move, and practice bridging out under his weight. If you are into mixed martial arts, try to pull your head away from a partner when locked in a Thai clinch. Whatever application you can think of for neck muscles in your sport can become a neck exercise drill.
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Tips & Warnings
Most people do not work out their neck intensely on a regular basis. Be prepared to have sore neck muscles for a few days after your first neck workouts.
