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Exercises

Neck exercises

The deep neck muscles hold the head over the shoulders. Gentle chin tucks, holds and controlled circles train them without load.

6 moves6 with 3D demosBeginner 5Intermediate 1

Beginner neck exercises 5

Chin tuck demonstrated on the 3D figure3D demoChin tuckBeginner · No equipmentIsometric neck holds (four-way) demonstrated on the 3D figure3D demoIsometric neck holds (four-way)Beginner · No equipmentLying chin tuck demonstrated on the 3D figure3D demoLying chin tuckBeginner · No equipmentIsometric Neck Exercise - Front And Back demonstrated on the 3D figure3D demoIsometric Neck Exercise - Front And BackBeginner · No equipmentIsometric Neck Exercise - Sides demonstrated on the 3D figure3D demoIsometric Neck Exercise - SidesBeginner · No equipment

Intermediate neck exercises 1

Chin tuck with head lift demonstrated on the 3D figure3D demoChin tuck with head liftIntermediate · No equipment

Also works the neck

These train it as a secondary muscle.

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Questions people ask

What are good neck exercises for beginners?

Start with moves graded easy, such as Chin tuck, Isometric neck holds (four-way), Lying chin tuck. There are 5 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.