When it comes to fitness, the neck is often overlooked, despite its key role in posture, stability and injury prevention. Strengthening your neck muscles can improve your overall fitness and athletic performance, and neck belt (also known as a neck strap or head harness) is one of the most effective tools for the job.
Are you ready to take your neck training to the next level? This article will guide you through three basic exercises to build a strong, balanced neck, as well as provide advice on preparation, safety, and who can benefit most from incorporating these movements into your routine.
Why use a neck belt?
The Neck Belt is specially designed to target the muscles in your neck, helping to:
- Improve neck muscles and neck strength.
- Improve posture, especially for desk workers or those with a forward head.
- Prevent injuries in contact sports and other high-impact activities.
This simple yet effective tool offers versatility, allowing you to train your neck from different angles for balanced muscle development.
Who should do neck weight exercises?
The weighted neck belt is a versatile tool suitable for a variety of individuals looking to improve their fitness, sports performance or recovery.
- Experienced athletes they want to improve performance and resilience in high-impact sports.
- Bodybuilders aiming to build a thicker, well-defined neck for a balanced physique.
- Fitness enthusiasts with the aim of overcoming the plateau and raising their training to a higher level.
- People recovering from neck injuries: Always consult a health care professional or physical therapist before incorporating weight training into your rehabilitation routine.
Warming up before you start
Before engaging in weight training, a warm-up is essential to prevent injury and prepare the neck muscles for the load. Perform the following warm-up routine:
- Neck rotations: Slowly rotate the neck in a circular motion, 10-15 repetitions in each direction.
- Door slopes: Move your head forward, back and side to side. Perform 2–3 sets of 10–15 repetitions.
This warm-up increases blood flow, relaxes tight muscles and prepares your neck for more intense activity.
3 exercises with weights around the neck
1. Flexion of the neck girdle
Advantages
- Aims at front muscles of the neckincluding sternocleidomastoid and scalene muscleswhich play a key role in neck flexion and stabilization.
- Increases neck mobility and helps combat forward head posture caused by desk work or screen time.
How to perform
- Set up your gear
- Use a neck belt designed for weightlifting.
- Attach the lightweight plate to the belt chain, making sure it is securely attached.
- Prepare the bench
- Adjust the exercise bench to a Slope of 45 degrees.
- Sit on a bench, lean back so that your upper back is supported, while your head extends beyond the edge of the bench.
- Starting position
- Fasten the neck strap to the head, ensuring a snug fit.
- Allow your head to hang slightly back in a neutral position.
- Perform the movement
- Slowly bend your neck forwardpulling the chin towards the chest in a controlled movement.
- Pause at the top of the movement to fully contract your neck muscles.
- Gradually return to the starting position, resisting the weight as you lower your head.
- Repetitions
- Perform 2–4 sets of 8–15 repetitions. Gradually increase the weight as your strength improves.
2. Neck belt extension
Advantages
- Stronger back muscles of the neckincluding trapezius, splenius capitisand semispinalis capitis.
- It improves neck stability, improves posture and reduces the risk of neck injuries in sports and everyday activities.
How to perform
- Take position
- Lie face down on a bench with support on the chest and stomach.
- Let your head extend above the top of the bench.
- Starting position
- Attach the weight to the belt and carry it safely.
- Allow your head to fall forward slightly for a gentle stretch.
- Perform the movement
- Slowly lengthen the necklifting the head until it is level with the upper back.
- Pause for 1-2 seconds to fully engage the muscles.
- Gradually lower your head back to the starting position, maintaining control throughout.
- Repetitions
- Perform 2–4 sets of 8–15 repetitionsadjusting the weight as needed.
3. Lateral flexion of the neck girdle
Advantages
- Activates lateral muscles of the neckas it is levator scapulae and sternocleidomastoidimproving lateral mobility and balance.
- Useful for athletes in contact sports to increase neck stability during impact.
How to perform
- Starting position
- Securely attach the headband to your head and attach the weight plate.
- Lie on your side on an inclined bench, with the head extended beyond the bench.
- Allow the weight to hang naturally, creating a gentle stretch on the opposite side of your neck.
- Perform the movement
- Exhale as you do bend the neck laterallylifting the head towards the shoulder in a slow and controlled manner.
- Hold the position for 1-2 seconds at the top.
- Inhale as you lower your head back to the starting position.
- Repetitions
- Perform 2–4 sets of 8–15 repetitions on each side for balanced development.
Key safety tips
- Start Light: Start with a tolerable weight to master form and prevent neck strain.
- Focus on the pattern: Keep movements slow and controlled to engage the correct muscles and avoid injury.
- Avoid overtraining: Allow 48 hours of rest between neck workouts to allow the muscles to recover.
- Listen to your body: If you experience discomfort or pain, stop immediately and reassess your technique or weight.
Final thoughts
Strengthening your neck muscles with a neck belt can bring significant benefits, from improved posture to improved athletic performance. By incorporating these three exercises and following safety guidelines, you’ll develop a stronger, more stable neck that supports your overall fitness goals.
