You’re probably thinking “why should I work my neck?” That’s a great question. I thought the same exact thing for a long time. Who works their neck muscles? Male bodybuilders, right? Yes. But, hear me out. Working your female neck muscles is beneficial to the rest of your body. Read on to find out why.
Perfect Female Neck: Exercise Motivation and Inspiration
Your neck muscles are not built for size. They are built to support your skull on your spine. Whether you play professional soccer or just like to run 5ks at home, your neck is highly involved in many physical sports and would most definitely benefit from regular neck workouts.
From sliding into home plate to going up for a rebound, your neck is put at risk in many different movements. Strengthening your neck muscles can reduce your risk and help protect your spine and spinal cord from injury. So,wondering how to strengthen your neck? We’re glad you asked….
Best Workouts for Women: Good Routines, Great Results
The female neck is composed of several small muscles. The splenius starts just behind your ears and runs diagonally across your skull towards your back where it connects to the spine underneath your trapezius muscle.
The sternocleidomastoid (can you say that three times fast?) runs behind your ears to your collarbone. Your trapezius muscle is mainly an upper back muscle, but it does run up the backside of your neck. Together, these three muscles are responsible for all movement of your neck.
How to Get the Perfect Neck
If you’re wondering how to build neck muscles, keep in mind we’re going for strength, not size. During neck workouts, it’s important to keep safety as the number one priority. Don’t train your neck on the same day you train your upper body, especially if you train with heavy weights. You should train your neck on a separate day at the beginning of your workout when your muscles aren’t fatigued.
As with any muscle group you work, but especially with your neck, you need flawless form. Never lift heavy weights with your neck. You’re just opening yourself up to injury. Always use full range of motion during neck workouts. It helps maintain and possibly increase the flexibility of your muscles and helps prevent injuries.
Fun Fact: Experience neck pain? Your sleeping position could be the reason why your neck hurts in the morning. To reduce neck pain, it’s best to sleep on your back or your side.
Exercises to Get a Beautiful, Toned Female Neck
How to strengthen your neck? Work it. Below you’ll find our top exercises to incorporate into your neck workouts. These exercises will strengthen, improve mobility and tone, revealing a sexy female neck.
People often have neck pain due to lifestyle choices like desk jobs, watching television, and bad posture. Stretching your neck can help relieve some of that pain. To do the chin-to-chest stretch, start in a seated position on the floor. Place both hands at the back of your head with your fingers interlocked and thumbs pointing down. With your elbows pointing straight ahead, slowly pull your head down so your chin is touching your chest. Hold for 20-30 seconds.
Isometric Front and Back Hold
Stand in a comfortable position with your head and neck in a neutral position. Place both your hands on the front side of your head with your fingers interlaced on your forehead. Gently push your neck forward by contracting your neck muscles into your hands. Press your hands into your forehead so your neck resists any movement. Hold for 10 seconds. Slowly release the tension. Rest for 10 seconds. Repeat with your hands on the back of your head.
Isometric Side Hold
Similar to the isometric front and back hold above, the isometric side hold applies tension to each side of your neck. Start with your left hand on the left side of your head. Gently push your head into your left hand resisting the movement of your head. Hold for 10 seconds. Rest for 10 seconds and repeat on the right side.
Trainer Tip: If you experience neck pain, make sure you check with your healthcare provider before starting any new neck workouts. Always prioritize safety!
1. Gabrielle Union-Wade
Gabrielle Union-Wade stays motivated to work out by the high-definition camera.
2. Katharine McPhee
That’s a nice neck.
3. Lucy Hale
A strong neck can help prevent neck injuries on and off the slopes. Just ask Lucy Hale.
4. Gisele Bundchen
Why do supermodels always seem to have the longest necks?
5. Ronda Rousey
When you are one of the best MMA fighters of all time, you need a strong neck to absorb punches.
6. Helen Maroulis
Helen Maroulis made history by winning the first Olympic gold medal in women’s wrestling in 2016.
7. Taylor Swift
This long and lean award-winning singer stays fit by running on her treadmill for an hour a day.
8. Nicole Perr
Stretching your neck can help relieve any negative tension or pain.
9. Misty Copeland
Dancers are often able to elongate their necks while they dance.
10. Lea Michele
Lea Michele loves to get her sweat on.
11. Alex Morgan
When your job is to use your head to hit a soccer ball, you better have a strong neck.
12. Danica Patrick
Danica Patrick is a CrossFit fanatic. She willingly did 500 burpees in a row. Crazy!
13. Hilary Swank
Why Hilary, that’s a long neck you have there…
14. Megan Fox
She has a great neck.
15. Katy Perry
Dear Fairy Godmother, We’d all love a perfectly toned neck. Love, The Fitness Goals Crew
16. Kate Upton
Kate Upton’s personal trainer certainly knows how to create a festive workout.
17. Halle Berry
Want to show off your neck? Try this fishtail braid like Miss Halle Berry!
18. Naya Rivera
Stars are just like us when it comes to working out.
19. Kate Hudson
Great genes run in this family.
20. Simone Biles
America’s sweetheart sure has some muscles!
21. Natalie Uhling
Show off you neck today!
22. Vanessa Hudgens
Remember chokers from the 90s? Well, they are back in style!
23. Carrie Underwood
Carrie has her own active wear line and it’s awesome!
24. Heidi Powell
Reality TV show trainer is certainly an inspiration to many. After four kids, you can look that great!
25. Tyra Banks
Teaching girls how to make that neck look fierce for years now.
26. Kim Kardashian
The Kardashian sisters have great necks and derrieres.
27. Penelope Cruz
Penelope Cruz loves to get outside to workout.
28. Leighton Meester
Leighton used to train with Justin Falahi who likes to use “body type” analysis to drive his training method.
29. Heidi Klum
Heidi believes in getting outside and playing with her kids for her fitness routine.
30. Shay Mitchell
This sexy Pretty Little Liars actress has graced the covers of many magazines over the years.