Show me neck strengthening techniques recommended by experts.

Here are some recommended techniques for neck strengthening, as highlighted by experts like Andrew Huberman and Dr. Stuart McGill:

1. Static Contraction Exercise

• How To:
  • Position your fists beneath your jaw (not under your chin) for resistance.
  • While placing your tongue on the roof of your mouth, attempt to push your chin down against the resistance of your fists.
  • Hold this contraction for about 10 seconds.
  • Perform 3-4 repetitions per set, with 2-5 sets.
• Benefits: Strengthens the muscles in the front of the neck, improves posture, and can aid respiratory function 1.

2. Neck Lateral Raises

• How To:
  • Lie on one side with a weight (or a plate wrapped in a towel) on your head.
  • Stabilize with your hand on the ground and perform gentle repetitions of lifting your head sideways against gravity.
• Caution: This method is safer than risky techniques like neck bridges, as Andrew Huberman notes the potential dangers involved with neck bridging exercises 2.

3. Sword Play

• How To:
  • Use a light iron bar with a small weight attached to engage in figure-eight motions.
  • This exercise helps to strengthen the neck while also aiding in wrist and shoulder stability.
• Benefits: Enhances performance in various sports such as hockey and tennis through improved control and strength in movements 2.

4. Neck Bridges (with caution)

• How To:
  • Traditionally done in wrestling, neck bridges have a specific technique but should be approached carefully due to the associated risks.
  • Suitable for those with a background in wrestling and who are experienced with neck strengthening routines.
• Notes: This exercise builds neck strength but should only be done by those who understand the risks and proper techniques involved 2.

These exercises focus on building strength and stability in the neck without necessarily increasing its size, which is important for overall shoulder girdle stability and athletic performance. Always consider safety and start with light resistance if you're new to neck training.