Neck Exercises: See Pictures & Descriptions of Effective Neck Exercises

Train your Neck with a variety of effective Neck Exercises that will increase strength, mobility & muscle development...

Keep in mind that this page is meant to be a brief & quick guide to Neck exercises, and thats why you won't see detailed instruction on proper technique or how many sets/reps to perform...

For a more detailed overview, see our Neck/Trap Workouts & Training Tips.

Dumbbell Shoulder Rollbacks

- Stand or sit, arms at sides, weight in hands.
- Raise shoulders upward towards ears, and roll backwards.
- Return to start position.

Elastic Head Turn

- Sit with good posture.
- Loop elastic around head, just above ear.
- Hold elastic in left hand.
- Looking straight ahead turn neck to right.
- Return to start position.
- Repeat sets to the left.

Elastic Neck Back

- Sit with good posture.
- Loop elastic around head, just above ear.
- Hold elastic in both hands.
- Start with head bent forward.
- Pull head back to upright.
- Return to start position.

Elastic Neck Forward Bend

- Sit with good posture.
- Loop elastic around forehead.
- Hold elastic behind head.
- Looking straight ahead, bend neck forward.
- Return to start position and repeat.
- Move in painfree range.

Elastic Neck Sidebend

- Sit with good posture.
- Loop elastic around head, just above ear.
- Hold elastic in left hand.
- Looking straight ahead bend neck sideways, moving ear toward right shoulder.
- Return to start position.
Repeat sets to the left.

Elastic Upper Neck Benddown

- Sit with good posture.
- Attach elastic to secure objects.
- Loop elastic under chin.
- Looking straight ahead, move chin downward in a short nodding motion.
- Return to start position and repeat.

Elastic Shoulder Shrugs

- Stand, arms at sides.
- Stand on elastic as shown, holding elastic in hands.
- Raise shoulders upward towards ears, and roll backwards.
- Keep elbows straight.
- Slowly return to start position.

Supine Elastic Neck Twist

- Attach elastic to secure object at floor level.
- Lie on back.
- Loop elastic around forehead.
- Turn head away from elastic.
- Return to start position and repeat.
- Repeat sets to other direction.

See Neck & Traps Workouts & Training Tips

 

Major Neck Muscles

Sternocleidomastoid

Names:
Sterno-mastoid
Neck (Front / Sides)
Neck Flexors

Heads:
Anterior Fibers
Posterior Fibers

Origin:
Sternum
- Manubrium
Clavicle (Medial)

Insertion:
Skull
- Mastoid Process

Related Muscles:
Splenius

Splenius

Names:
Neck (Rear)
Neck Extensors

Heads:
Cervicis Splenius
Capitis Splenius

Origin:
Spine
- Thoracic Vetebrae (T3-6)
-- Spinous Processes
- Thoracic Vetebrae (T3-4)
-- Spinous Processes
- Cervical Verebrae (C7)
-- Spinous Processes
Ligamentum Nuchae(Posterior Neck Ligaments)
- Lower Half

Insertion:
Spine
- Cervical Vetebrae
-- Transverse Processes
Skull
- Mastoid Process
- Occipital Bone

Related Muscles:
Trapezius, Upper Fibers
Sternocleidomastoid
Erector Spinae

Movement/Joint Articulations

Flexion: moving the head Forward at the joint just below the skull.

Extension / Hyperextension: moving the head backward at the joint just below the skull.

Lateral Flexion (Abduction): moving the head toward the shoulder (left or right) at a joint below the skull.

Reduction (Adduction): moving the head upright away from the shoulder at a joint below the skull.
 
Rotation: turning the head to the side (right or left) at a joint below the skull.

See Neck & Traps Workouts & Training Tips

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring

 

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