Neck strength is crucial for athletes in all sports, as it helps to shield the spine from impacts and lowers the risk of injuries to the head and neck. The importance of a robust neck increases with the level of physical contact in your sport.

Our dedicated team at Garden State Physical Therapy in Hillsborough, NJ, shares your enthusiasm for sports. We focus on preventing injuries, helping athletes recover and return to their sports, and beyond. Partner with us to create a personalized program suited to your athletic and life goals. Make an appointment now or read on to find out how to enhance neck strength.

Why Is Neck Strength Crucial for Athletes?

Strengthening your neck muscles offers many advantages, especially if you're an athlete. A robust neck guards your spine by preventing your head from leaning forward, which can strain your spine. With strong neck muscles, you protect your spine from harm and enhance your posture. It also reduces the likelihood of severe injuries, including concussions. Various athletes—like football players, Greco-Roman wrestlers, mixed martial artists, and car racers—need a sturdy, steady neck to withstand the intense forces they face in their sports.

What Exercises Help Strengthen Athletes’ Necks?

The following forms of exercise are all essential for developing the muscles of the neck. Make sure to consult with your physical therapist before starting a new exercise routine, especially if you’re still in recovery from an injury. If you’re ready to begin prioritizing your neck health, contact us today and our team will create a customized treatment plan just for you.

Banded Neck Rotations

• Fix a looped resistance band to a sturdy anchor at head level.

• Stand with one side facing the fixing point and take hold of the band. Place it over your head, just above ear level. Hold it in position using both of your hands.

• Take three steps away so that the band stretches. You should feel some resistance.

• Ensure that your abs are engaged, take a breath in, and turn your head away from the band.

• Return your head to neutral and exhale.

• Repeat up to 6 to 10 times. Then rotate your body and perform the same number of actions on the other side.

Isometric Holds

• Place the heels of your hands against your forehead and push your head back, holding for a count of 20.

• Then press your chin gently backward until you feel resistance and hold for a count of 20.

• Press the heel of your right hand onto the right side of your head and push until you feel resistance. Hold for 20.

• Repeat step 3 using the left hand on the left side of your head.

Side-to-Side Rotations

• Start in a neutral position, then turn your head 45° to the left.

• Then look to your right at 45° without moving your shoulders.

• Return to neutral and repeat the sequence 10 times.

Proprioceptive Training

• Swing your arms upward in turn with each thumb turned up. Track your thumb with your eyes as your head turns from side to side. Repeat 20 times.

• Then take your hands and place them on your hips. Slowly rotate so you are looking behind you.

• Repeat this sequence on the other side, trying to capture the same spot. Repeat 20 times.

How Does Improved Neck Strength Enhance Athletic Performance?

Improved neck strength enhances athletic performance in several ways. Firstly, it reduces your risk of concussion, because a stable neck means that sudden forces will cause your head to move less sharply. Neck strength can also help improve your posture and increase your stability. In turn, these benefits help you attain better overall athletic performance.

Strengthen Your Neck with Garden State Physical Therapy

Garden State Physical Therapy offers sports medicine and athletic training for people who play any sport, at any level. We’re here to help you increase your performance, lower your risk of injury, and play your best safely. Schedule your appointment to get started or contact us now with any questions.