Grow Bigger Neck Muscles

If you add mass to your body without adding mass to your neck, then your neck and head will look out of proportion to the rest of your body. To avoid having a "lollipop head," you'll need to grow bigger neck muscles. Start with isometric neck exercises and work your way up to advanced neck bridge exercises to add bulk and strength to your neck muscles.

Steps

Start With Isometric Neck Exercises

  1. Strengthen the back of your neck by pushing against resistance with your forehead.
    • Place your palm or a friend's palm against your forehead.
    • Push forward against the hand using your neck muscles. Your hand or your partner's hand should not move so that it can provide gentle resistance against your neck muscles as they push your head forward.
    • Continue pushing against your hand or your hand or your partner's hand for 10 to 30 seconds while breathing normally.
    • Repeat the exercise 2 to 3 times.
  2. Strengthen the sides of your neck by pushing against resistance with the side of your head.
    • Place your own palm or a partner's palm against one side of your head. The palm should rest on the side of your skull above your ear.
    • Use your neck muscles to push against your hand or your partner's hand. The hand should remain stationary so that it provides resistance while you push your head against it.
    • Continue pressing against the stationary hand for 10 to 30 seconds.
    • Move the palm to the opposite side of your head.
    • Use your neck muscles to push back against the hand that is placed against your head.
    • Continue applying pressure against the stationary hand for 10 to 30 seconds. Avoid holding your breath.
    • Repeat the exercise on both sides of the head 2 to 3 times.

Progress to "Yes/No" Exercises

  1. Lay on an exercise mat with your back against the mat.
  2. Lift your shoulders, head and neck off of the ground. Contract your abdominal muscles to keep your back flat against the mat.
  3. Exhale and lift your head up just a bit further using a slow and controlled motion. Keep your shoulders and neck above the mat.
  4. Hold the position for at least 1 second.
  5. Inhale and return your head to a neutral position, again using a slow and controlled motion. Your shoulders and neck should still be above the mat.
  6. Repeat the head lifting exercise at least 12 times.
  7. Lower your head, neck and shoulders slowly back onto the mat. As your neck strengthens, you can add additional sets.

Proceed to Neck Bridge Exercises

  1. Lay on an exercise mat with your butt, back, shoulders and head resting on the mat. Your arms should be at your side in a neutral position.
  2. Bend your knees and place your feet on the mat. Position the feet shoulder-width apart, as though you were about to start performing abdominal crunches.
  3. Raise your arms, bend your elbows and place your palms on the floor beside your ears. Your fingertips should point toward your body while your wrist points away from your body.
  4. Raise your hips off of the mat slowly.
  5. Continue raising your hips until your shoulders are off of the mat.
    • You should feel your body weight transfer from the back of your head to the top of your head.
    • Your hands should provide added support, but your head should bear most of your body weight while being supported by the neck muscles.
  6. Hold the position for 10 to 30 seconds. Make sure that you inhale and exhale normally.
  7. Slowly lower your body back onto the mat. The back of your head should touch the mat first followed by your neck, shoulders, lower back and hips.
  8. Repeat the exercise 2 to 3 times.

Perform Advanced Neck Bridges

  1. Lay on your back on top of an exercise mat with your feet shoulder-width apart. Make sure that the mat is under the back of your head.
  2. Cross your arms over your chest and place your palms against the opposite shoulders.
  3. Elevate your hips slowly off of the mat until your shoulders are above the mat.
    • You will feel your body weight first on the back of your head and then on the top of your head.
    • Keep your abs and your butt muscles contracted to support your lower back.
  4. Hold the position for between 10 and 30 seconds, breathing normally throughout the process.
  5. Slowly lower your body back onto the mat.
  6. Repeat the exercise 2 to 3 times.

Tips

  • You can perform the "Yes/No" exercise while lying on a weight bench with your head extended past the end of the bench. After getting into position, perform the exercise as directed.
  • If you enjoy boxing, strengthen your neck by tucking a tennis ball between your chin and your neck and using your chin to hold the tennis ball in place. Hold the tennis ball in place while you work with a heavy bag, a speed bag or focus mitts.
  • You can also perform the isometric exercises by wrapping a towel or a resistance band around your forehead. Then, either you or a partner can hold the towel or band in place while you perform the isometric exercise.
  • Press your tongue against the roof of your mouth when performing a neck exercise. This simple trick from yoga will help to keep your vertebrae aligned during neck strengthening exercises.

Warnings

  • If you experience severe pain, call a health professional immediately.
  • If you feel pain, stop exercising immediately. For mild pain, place an ice pack against your neck muscles or gently massage them unless the massage is painful. Take acetaminophen, ibuprofen or naproxen for the pain. After 2 or 3 days, stop using ice packs and use heat instead.
  • Consult a doctor, personal trainer or exercise physiologist before performing neck exercises, particularly if you have a previous neck injury.

Things You'll Need

  • Partner
  • Resistance band or towel
  • Exercise mat
  • Weight bench

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Sources and Citations

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