Neck Strengthening Exercises

Written by Brett Harrop

Updated: 11 May 2022

The following neck strengthening exercises are designed to improve the strength of the muscles of the neck. You should discuss the suitability of these neck strengthening exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic neck strengthening exercises. Once these are too easy, add the advanced neck strengthening exercises to your program.

Neck Strengthening – Basic Exercises

To begin with, the following basic neck strengthening exercises should be performed approximately 3 times daily. As your neck strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Shoulder Blade Squeeze

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible provided it does not cause or increase pain (figure 1). Hold for 5 seconds and repeat 10 times.

Chin Tucks

Begin this exercise sitting or standing tall with your back and neck straight and your shoulders back slightly. Tuck your chin in until you feel a mild to moderate stretch pain-free (figure 2). Keep your eyes and nose facing forwards. Hold for 3 seconds and repeat 10 times.

Neck Strengthening – Advanced Exercises

The following advanced neck strengthening exercises should be performed approximately 3 times daily. As your neck strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency, strength of contraction or duration of the exercises provided they do not cause or increase pain.

Static Extension

Begin this neck exercise sitting or standing tall with your back and neck straight, shoulders should be back slightly. Place your hand behind your head and slowly push your head back against your hand provided it is pain-free (figure 3). Keep your eyes and nose facing forwards. Hold for 3 seconds and repeat 10 times.

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Other Neck Exercises

• View Neck Stretches
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Beginner Pilates Exercises
• View Basic Swissball Exercises

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