Neck Exercises: What They Do and Why They Matter

At Snap Fitness, we want our members to feel their best from their heads to their toes. This is why we provide comprehensive health and fitness education that covers a wide variety of topics. Generally, when we talk about building upper body strength, we focus on muscle groups in the back, shoulders, arms, and chest. However, the neck also plays a crucial role in posture, stability, and overall function.  

Your neck is part of your cervical spine, which consists of 7 vertebrae. The muscles in the neck attach to these vertebrae and to your skull, shoulders, and upper back. Making your neck the bridge between your head and the rest of your body.  

Many individuals spend their time looking down at their mobile devices or sitting hunched over looking at their computers, which can cause a forward head posture misalignment. Leading to an increase in neck stiffness, aches, and balance issues. It’s proven that having strong neck muscles helps to ease shoulder and back pain and improve spinal alignment. Your neck also plays a key role in absorbing impact, so maintaining these muscles can help reduce the risk of head injuries. Also, stronger neck muscles support better breathing by elevating the rib cage and enhancing lung expansion.  

Whether you're aiming to prevent future neck issues or manage existing neck stiffness, we’ve got a range of exercises that can help. If you're experiencing extreme neck pain, we recommend consulting your primary care physician before starting these exercises to ensure they're safe for you. 

You can easily do these exercises at a Snap Fitness gym near you or from the comfort of your home. These can also be completed while seated or standing up. No equipment is required.  

Neck Stretches and Exercises  

Forward and Backward Tilt 

Start with your head squarely over your shoulders and back straight, slowly lower your chin toward your chest, and hold for 15-30 seconds. Then slowly lift your head back up to the starting position. Then tilt your chin upwards toward the sky, hold for 10 seconds and return to the starting position. Complete 5 sets. 

 Neck Glide/Neck Retraction 

Start with your neck straight and aligned with your body. Next, slowly slide your chin forward. Hold for 5 seconds and return to the starting position. Do this for 10 reps.  

Side Tilt 

This exercise is well-known. With your left hand placed gently on the opposite side of your head, gently tilt your head to the left side, bringing it closer to your shoulder and pause when you feel the stretch. Hold this stretch for 5-10 seconds and then return to the starting position. Repeat this movement on the right side and complete a total of 5 sets.  

Shoulder Shrugs  

Face straight forward and slowly raise your shoulders upwards in a hunched position. Hold this position for 5 seconds before lowering your shoulders back down. Repeat this movement for 10 reps.  

Head Rolls 

Begin facing forward and slowly move your neck in a circular motion from one direction to another. Complete 3 head rolls in one direction between switching and moving your head in the other direction 3 times.  

Shoulder Rolls 

Similar to the shoulder shrug, you will raise your shoulders and move them in a circular motion first forward and then backward. Repeat this movement, with 6 reps forward and 6 reps backward.  

Neck exercises do matter. Strengthening your neck helps to reduce tension and your risk of injury and supports better performance in both everyday movement and athletic training.