My favorite workout for neck strengthening involves a series of exercises that hit all areas of the neck.  It’s important to address all of the movements including flexion, extension, lateral flexion, shoulder girdle elevation, scapular retraction and tucking & raising the chin.  A complete workout for neck strengthening will include all of these.

While I prefer multiple sets of some exercises, in a group setting, a good workout for neck strengthening does not have to take a lot of time.  Especially with a group, most coaches don’t want to spend a ton of time, so efficiency is a priority.  If you are in the weight room, a great place to begin is the shrug and shoulder elevation.

MR lateral flexion is often the cause of problems because spotters mistakenly think they should push the head all the way to the shoulder.  This is very dangerous.  Remember, this is a workout for neck strengthening, not an attempt to increase range of motion (ROM) or cause damage.  The ROM can be greater on the concentric, but should not go far past neutral on the eccentric portion of the exercise.

Use slow, controlled reps and get at least one set done of:

Flexion (front)

Extension (back)

Right & left lateral flexion (side)

This can all be done with partners rotating back and forth.  In a group setting, you can do this just about anywhere, so there are no excuses for lack of equipment.  In fact, if this is all the neck work you get done, you’re probably ahead of 90% of the people in America.  Add in the shrugs and perform scapular retraction properly during your rows and you’re even farther ahead.

Scapular retraction and depression can be worked through individual exercises, but these movements can also be addressed through a properly performed row.  Chin tucking and lifting can also be done separately, but they require detail oriented coaching and/or specialized equipment.  We’ll cover these movements in future articles.

In conclusion, the quality workout for neck strengthening will include a shrug and/or shoulder elevation, flexion, extension and lateral flexion.  Other movements can be added, but this list will work most of the involved musculature in a very efficient manner.

As always, keep coming back to NeckTraining.com for the best information on the net.