Neck Strengthening Exercises for Athletes

Q: What Exercises Help Strengthen Athletes’ Necks?

Banded Neck Rotations Isometric Holds Side-to-Side Rotations Proprioceptive Training

For athletes across all kinds of sports, neck strengthening is a vital part of training. Strong neck muscles help protect the spine from shocks, reducing the risk of head and neck conditions. The more physical contact that is involved in your sport of choice, the more a sufficiently strong neck will matter.

At JAG Physical Therapy, our skilled therapy team is just as passionate about sports medicine as you are about your athletic pursuits. We specialize in injury prevention, return-to-sport rehabilitation, and much more, and we’ll always work with you to develop a custom plan that meets your athletic and lifestyle needs. Book your appointment today or continue reading to learn more about building neck strength.

Why Is Neck Strength Crucial for Athletes?

If you play a sport and you work on your neck muscles, you stand to reap a number of benefits. For a start, a strong neck protects the spine. When the neck muscles are weak, the head can tip forward, placing pressure on the spine. Once you strengthen and stabilize the neck muscles, your spine is inherently protected from injury and your posture improves. You will also have a lower risk for serious health concerns such as concussions.

Athletes in sports as diverse as football, Greco-Roman wrestling, mixed martial arts, and automobile racing rely on having a strong, stable neck to resist forces acting on them and stay in the game.

What Exercises Help Strengthen Athletes’ Necks?

The following forms of exercise are all essential for developing the muscles of the neck. Make sure to consult with your physical therapist before starting a new exercise routine, especially if you’re still in recovery from an injury. If you’re ready to begin prioritizing your neck health, contact us today and our team will create a customized treatment plan just for you.

Banded Neck Rotations

This exercise uses resistance to strengthen your neck.

Fix a looped resistance band to a sturdy anchor at head level.
Stand with one side facing the fixing point and take hold of the band. Place it over your head, just above ear level. Hold it in position using both of your hands.
Take three steps away so that the band stretches. You should feel some resistance.
Ensure that your abs are engaged, take a breath in, and turn your head away from the band.
Return your head to neutral and exhale.
Repeat up to 6 to 10 times. Then rotate your body and perform the same number of actions on the other side.

Isometric Holds

Isometric exercises work the muscles without moving the body part, so your head stays fixed during this exercise.

Place the heels of your hands against your forehead and push your head back, holding for a count of 20.
Then press your chin gently backward until you feel resistance and hold for a count of 20.
Press the heel of your right hand onto the right side of your head and push until you feel resistance. Hold for 20.
Repeat step 3 using the left hand on the left side of your head.

Side-to-Side Rotations

You can increase your range of motion with this simple exercise.

Start in a neutral position, then turn your head 45° to the left.
Then look to your right at 45° without moving your shoulders.
Return to neutral and repeat the sequence 10 times.

Proprioceptive Training

Proprioception is your body’s ability to sense its movement and location. This exercise will help you increase your neck’s mobility, range of movement, and proprioception.

Swing your arms upward in turn with each thumb turned up. Track your thumb with your eyes as your head turns from side to side. Repeat 20 times.
Then take your hands and place them on your hips. Slowly rotate so you are looking behind you.
Repeat this sequence on the other side, trying to capture the same spot. Repeat 20 times.

How Does Improved Neck Strength Enhance Athletic Performance?

Improved neck strength improves athletic performance in several ways. Firstly, it will reduce your risk of concussion, because a stable neck means that sudden forces will cause your head to move less sharply. Neck strength can also help improve your posture and increase your stability. In turn, these benefits help you attain better overall athletic performance.

Strengthen Your Neck with JAG Physical Therapy

JAG Physical Therapy offers sports medicine and athletic training for people who play any sport, at any level. We’re here to help you increase your performance, lower your risk of injury, and play your best safely. Schedule your appointment to get started or contact us now with any questions.