Neck

About the Neck

Your neck muscles support your head, allow you to turn, tilt, and nod, and help stabilize your upper spine. They play a crucial role in posture, breathing, and protecting nerves and blood vessels that travel from your brain to your body.

Sternocleidomastoid: Turns and tilts your head.
Scalenes: Help with breathing and neck flexion.
Splenius: Extends and rotates your head.
Levator Scapulae: Lifts your shoulder blade and helps turn your head.
Suboccipitals: Fine control of head movement.

Best Neck exercises

Neck training is slow and light. Think isometric holds and controlled flexion/extension, not loaded circling. Stop if you get dizziness or radiating pain.

Chin To Chest Stretch
Isometric Neck Exercise - Front And Back (body only)
Isometric Neck Exercise - Sides (body only)
Side Neck Stretch
Lying Face Down Plate Neck Resistance (other)
Lying Face Up Plate Neck Resistance (other)
Neck-SMR Stretch (other)
Seated Head Harness Neck Resistance (other)

Common mistakes

Using momentum or a full neck roll under load.
Matching “gym bro” plate-on-the-head videos.
Ignoring posture (screens) that keeps the flexors short all day.

Log Neck work in Easy Reps

Open the lift in the app library, log weight and reps, and PRs update when you earn them. No account and no subscription. Download Easy Reps or browse the full exercise library.