Why & How to Build a Strong & Resilient Neck
I recently treated a patient named Linda who was having recurring issues of neck pain. Linda has had a couple of Chiropractors in San Diego over the years, and even went to PT on a Workers Compensation Claim for her neck pain when it started to radiate down her arm.
The PT care gave her mild relief with some stretches and muscle stimulation, but that didn’t completely resolve her pain. The chiropractor was giving her good relief, but only if she maintained a regular schedule of adjustments of at least 2x/week. However, Linda is a very busy Mother of 3 and was having trouble making it to her regular adjustments.
Linda was referred over to our Kearny Mesa clinic by her coworker who mentioned the added benefits of exercise in combination with her chiropractic care, and that sparked Linda’s interest.
Cervical Anatomy
I’m going to cover a brief overview of the neck anatomy, but for more information, read our article “Chiropractic Care for Neck Pain 101”.
There are many delicate structures in the neck, and they are often sensitized due to repetitive or abnormal stresses placed upon them.
Repetitive Stress often comes in the form of “bad posture” from being in one position for too long. (i.e. Text Neck and Chiropractic Care)
Abnormal Stress comes from trauma like car accidents or injuries from falls. It can also come secondary to repetitive stress, as the body tries to compensate for an initial injury and creates a new one in the process. For example, headaches are often caused by chronic muscle tension in the neck as a result of poor posture!
Benefits of a Resilient Neck
Ok, so I like to say “Resilient Neck” instead of a “Strong Neck” because of the immediate assumption that I want you to look like this:
I can assure you that I don’t think many people would ever aspire to look like this. It’d take some serious weightlifting and some serious “performance enhancers” to look like this.
However, the benefits of improving your neck strength are extremely important and I’ve listed a few here:
1. Improved Overall Functional Strength & Appearance
A strong neck will contribute to overall functional strength. Additionally, toned neck muscles can improve your overall physique. Great for those low-cut necklines - who wants to wear polo-necks and scarves all the time?!
2. Improved Posture
Poor posture, awkward sleeping positions, and age-related stiffness can lead to muscle imbalances and stiffness in the neck and shoulders, which can lead to pain or headaches. Whilst it is primarily important to maintain a good posture at all times, especially whilst seated at a desk, building a strong neck will help prevent pain and injuries that can occur as a result of poor posture (as well as train your body to adopt and maintain a better posture).
3. Protection from injuries
A resilient neck will also protect you against injuries that can result from lifting heavy objects overhead (e.g. reaching for things above your head in cupboards and on shelves) or accidental impact. Your neck serves as the shock absorber between your body and head.
Consequently, if you are involved in a car accident, building a stronger neck can reduce the chance of serious concussion by spreading out the damaging forces that can be generated by an impact to the head.
4. Improved Sports Performance
Damaged, weak, or fatigued neck muscles can affect nerve impulses running from the brain through the spinal cord. This can diminish both static and dynamic balance as well as basic locomotive actions. A stronger neck can thus improve balance and locomotion, both of which are important aspects of every sporting and fitness activity you can think of, whether its mountain biking or even just playing with your kids and grandkids on the playground.
Exercises for a Resilient Neck
The following exercises are meant to strengthen the neck and its surrounding muscles. A word of caution, the neck is very sensitive and can be injured/re-injured very easily. If you are currently dealing with neck pain, you should consult with a chiropractor or qualified therapist before beginning these exercises. Also, please reach out to me directly if you need more advice on how to perform these.
Note: The recommendations I have provided emphasize benefits to those who want to build general strength in their neck. If you have a more sport-specific demand (i.e. football player or mixed martial arts fighter), please consult with a qualified trainer in regard to that training.
1. Isometric Neck Exercises
These are excellent especially for those who spend long periods in one specific position (desk jockeys and cyclists) and want to develop more tolerance to maintain good posture for longer periods.
Pro Tip: Planks and Side Planks are excellent for strengthening both the neck AND core simultaneously!
2. Chin Tucks
“But you just told me that these exercises would make me look better,
why do you want me to have a double chin?”
There are many answers I have for this, primarily being that good posture is more attractive, and a neck injury can sideline you from ALL exercise, thereby ruining any progress you have made to try and improve your physique!
3. Upper Back Strengthening
Imagining the neck as the trunk of a tree, we all know the strength is in the roots.
That’s where the shoulders come in.
That’s why I recommend strengthening the upper back with exercises like the Banded Face Pull.
As always, form is KEY.
By implementing these exercises for Linda, she was able to increase the strength and support of her neck to help give her LASTING relief for her neck pain! She was so happy to be able to go WEEKS without any pain or stiffness in her neck, and her time between treatments has only INCREASED since.
Are you tired of only getting short term relief? Are you apprehensive about what exercises are right for you? Give us a call at 858-215-4485 to set up a consultation or book an appointment online to get the relief that you’re tired of waiting for!