Neck exercises

To target the rear deltoids and neck safely, Andy Galpin suggests checking out strength conditioning coach Eric Cressey's free videos. Cressey's extensive work with overhead and throwing athletes ensures precise exercises for the shoulder girdle to avoid complications and properly position the scapula. A simple exercise like the reverse fly can target the rear deltoids when the rest of the body is stabilized on a bench, allowing for focus on using those muscles and maintaining the correct scapula position 1.

For strengthening the neck, Andrew Huberman speaks against neck bridges due to potential damage to the discs. Instead, he recommends isometrics, which provide stability without risking harm. There are even devices designed for neck training that offer a variety of movements to strengthen the neck safely 1. In another instance, Dr. Huberman details using a plate wrapped in a towel to perform neck exercises lying on one’s side or stomach. These exercises aim to combat the effects of constantly looking down at screens and improve posture 2. He emphasizes proper technique and safety, citing Jeff Cavaliere's videos on safe neck training 3.

Proper neck training has numerous benefits, including injury prevention in accidents and sports, as well as improved posture and confidence. Light weights or hand-based resistance can be used to ensure neck strength and stability, which is important for both appearance and joint protection 4 5.

Overall exercise choices should prioritize full range of motion and ones that feel stable and safe 6. Regarding muscle volume, aiming for 10 to 20 sets per week per muscle group, not counting indirect activation, is suggested for hypertrophy 7.

To train your neck without equipment, Andrew Huberman suggests using manual resistance with a towel or gentle pressure on the head, performing slow isometrics for about 10 seconds per repetition. Benefits of these exercises include improved circulation, mobility, and fewer headaches, particularly beneficial if you spend a lot of time in front of a computer 1.

Another effective method, as described by Dr. Huberman, involves wrapping a plate in a towel and then, while lying on your side or stomach, gently lifting your head with the towel-wrapped plate resting on the back of your head. This helps counteract the effects of "text neck" from looking down at screens and supports better posture 2. While Dr. Huberman does not explicitly state using the body's weight for these exercises, his recommendations focus on using a towel for resistance or support.

Remember to always perform neck exercises with controlled motion to avoid injury, prioritize stabilization and consider your comfort and safety throughout the workout.

Manual resistance for neck training, as described by Andrew Huberman, includes using a towel or direct gentle pressure on the head to perform exercises. He recommends doing these movements very slowly, suggesting for example a super slow style with each movement lasting about 10 seconds. This type of resistance training can lead to improved circulation, better neck mobility, and fewer headaches, according to Dr. Huberman.

For women who might be concerned about neck aesthetics, like bulking up, he advises using lighter weights or hand-based resistance to still gain strength and maintain joint protection without significantly increasing neck size. On the other hand, for men, Dr. Huberman considers neck training essential for joint protection and aesthetics. He also links improved neck strength to overall confidence, as a stronger neck can help maintain an upright posture and direct eye contact, which can influence psychological and physical stances 1.