The muscles of the neck can be challenging to work out. Except for a few specialized athletes, most people do not use their neck muscles extensively. Be careful: The neck can be easily injured if it is not exercised carefully.
Bridges
Lie flat on your back on a mat with your knees up and your feet planted near your butt. The back of your head should be against the mat. Drive with your legs and flex your back so your hips and back come up off the mat. Roll your weight up onto your head so your weight is supported only by your feet and head, then lower your weight back down. For an added challenge, hold a weight on your chest during the exercise.
Barbell Shrugs
While standing straight, hold a weighted bar at waist level with your palms facing your body. Your hands should be about shoulder width apart. Keeping your elbows straight, pull your shoulders straight up as if you were trying to raise them above the top of your head, then gradually lower them straight down. Do not allow your shoulders to roll forward or backward at any time during the exercise.
Look Downs
Lie with your chest flat on a bench with your head and neck sticking out over one end so you can see the floor directly beneath you. Hold a small weighted plate against the back of your head with both hands. Lower your forehead towards the ground as if you were nodding, then pull your head back up until your neck is in a straight line with your body, using the muscles in the back of your neck.
Look Ups
Lie with your back flat on a bench with your head and neck sticking out over one end, facing up. Hold a small weighted plate against your forehead with both hands. Nod your head as if you were trying to touch your chin to your chest, then lower your head down to just past parallel to the floor, using the muscles in the front of your neck to control the motion.
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