Many people have weak neck flexor muscles. While training, playing sports, and even during daily living, many people observe they really feel the muscles on the back and/or sides of their neck constantly working (and/or being exhausted). Very few people notice the deep neck flexor muscles in the front of the neck.
Can you relate to any of the above?
When you are performing most exercises, you want your head and neck to remain in a neutral position, and chin lightly tucked (but without flexing your neck and looking down).
It’s safe to say that many people lack the strength in their deep neck flexor muscles. As a result, they struggle to keep their head and neck in the correct position, and the muscles in the back and/or sides of the neck are needlessly overworking.
A Coaching Cue I Do NOT Use:
Coaches, I am not a fan of telling people to look down at their chest or collarbone as this can cause people to flex their neck and reinforces the head forward posture we are working to reduce. The movement should be very subtle, and is a chin tuck. The neck position shouldn’t change, and the neck should remain in a neutral position.
Here are two of my go-to exercises for strengthening the neck flexor muscles.
This is about activation and awareness, not making oneself tired! Make sure you can do the top exercise BEFORE you do the bottom exercise as it is more advanced.
If you have ANY neck issues, be sure to get clearance from your doctor BEFORE you do these.
Exercise 1 (top exercise)
- Lie down on the floor and bend your knees. Your head, torso, and hips should be in a stacked position.
- Lightly tuck your chin towards your neck. This tuck should be subtle, and should not cause you to round your neck and look down.
- Imagine you are trying to form a double chin (or think about folding the skin on your neck if these words work/feel better for you).
- While keeping your neck in a neutral position and chin tucked, lightly press your chin down and hold for 3-5 seconds.
- Rest, and repeat.
- You should feel your deep neck flexor muscles (front of your neck).
- In terms of intensity, this should be about a 1-3 out of 10 at the very most, and you should only feel the muscles in the front of your neck.
- You can also do while seated or standing and with the head and back against a wall. I tend to prefer the floor as I’ve found it makes cheating/compensating a lot tougher.
Exercise 2 (bottom exercise)
- Lie down on the floor and bend your knees. Your head, torso, and hips should be in a stacked position.
- Lightly tuck your chin towards your neck. This tuck should be subtle, and should not cause you to round your neck and look down.
- Imagine you are trying to form a double chin (or think about folding the skin on your neck if these words work/feel better for you).
- While keeping your neck in a neutral position and chin tucked, lift the back of your head about one inch off the floor, and hold for 1-5 seconds. Return to the starting position, and repeat.
- In terms of intensity, this should be about a 1-3 out of 10 at the very most, and you should only feel the muscles in the front of your neck.
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