Neck Strengthening Exercises

These resistance exercises for the neck are so simple, I had a tough time conveying the concept. Basically, you’re going to push against your head in order to create resistance; something for your neck to have to fight against. You can’t really see it in the video, because you’re not supposed to move your head, you just meet your hand with equal resistance. It should remain in basically the same position as you resist the force of your hand. You want to do these exercises coming from all four directions, both sides, front and back.

These simple neck strengthening exercises can help keep your neck healthy despite EDS, HSD or another hypermobility disorder.
Neck Strengthening Exercises Pin for easy references to this tutorial

Keep your hand position toward the top of the skull on each side. Your hand should be positioned on the center of your forehead when facing the front, so the pressure is high on your skull, but well balanced. On the sides of the head, your hands should be slightly in front of and above your ears. In the back, it should be a mirror of the positioning on your forehead. 

It doesn’t really matter if you do a whole set before moving to another side or one repetition; just do what’s most comfortable for you and gets you in a good rhythm. They will help you to gradually build up the muscles in your neck. You can hold them beginning at a count of three as I do in this video and work your way up to a longer hold and more repetitions. You should not experience any pain with this exercise. If you do, you may be exerting too much pressure and need to ease up. You may also benefit from more magnesium in your diet and/or myofascial therapy. if you have persistently sore muscles.

Neck Strengthening Exercise Tutorial

I look at these exercises as a way to maintain a healthy neck. If you already have neck issues that you’re struggling with, seek a therapist and imagining, if necessary. I’ve gone through five or six different head and neck therapies and there’s one I felt was most effective, but of course I’ve lost all the information I had on it and haven’t seen the practitioner for years. I had terrible neck pain for the longest time, but never could quite determine how much was attributed to coat hanger headaches and how much was the damage to my cervical spine caused by my degenerative disc disease. I do have instability in my neck from a couple of herniated discs, but once I got my POTS under control and had been working on  my head, neck and shoulders by fasciablasting them for about a year, my neck pain resolved, with the exception of the occasional twinge.

The important things to remember during this exercise is that you maintain good posture while doing it, try not to hyper extend or overexert your neck by pushing too hard or doing too many reps, and be sure to keep your movements slow, measured and steady. Jerking movements to the neck can be damaging and of course that’s exactly what we want to avoid. Since you can vary the amount of pressure, number of repetitions and length of time you hold the movement, it’s easy to increase the challenge of this exercise. Finally, in my opinion these exercises are safer than flexion and extension exercises for zebras, which primarily involve stretching and could damage our already fragile collagen.

To get more tips like these delivered straight to your inbox, sign up for our mailing list:

Join 5,737 other followers

Looking for more information on how to exercise to improve pain levels and strengthen joints for EDS? Visit our Facebook Social Learning Group or Take a look at our Directory of Exercise Topics.

2 thoughts on “Neck Strengthening Exercises

  1. Do you sometimes feel like your neck is going to dislocate? I’ve noticed my neck pain persist when I lift weights especially over head. Guess I’ll be doing more resistance exercises.


    1. Where I have herniated discs they get pushed out of joint and sometime stuck there for a while. When it pinches a nerve, it’s really bad. You pain could indicate some degeneration. Neck strengthening and myofascial therapies are what work best for me to keep it all healthy and allow me to bear extra weight. If you have similar issues, be very careful not to overload yourself when working out and if you’re new to it, make sure you’re working your way up slowly. You might try reducing the weight and checking your posture (both while doing the exercise and just in life in general), while adding some neck strenthening to see if you can resolve the issue. Hope this helps make your workouts easier!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.