What Are Neck Curls?

Neck curls form a major class of resistance exercises, mainly focusing on the muscles in your neck. This makes it easy to perform and requires a minimal number of exercises, thus making it quite efficient for any person wanting to improve neck strength and stability.

Let’s go through the steps on how to perform neck curls correctly. Neck curls can be performed either with a resistance band, a neck harness, or just one’s body weight.

how to do a neck curl

Bodyweight Neck Curl:

Starting Position: Lie on your back on any flat surface, bench, or the floor. If on the floor, place a rolled-up towel under your neck for support.

Hand Placement: Your hands should be on your chest or by the sides of your body.

Movement: Slowly press your chin towards your chest as if trying to make a double chin. That’s what’s called curl.

Hold: Then hold for a second where your chin is close to your chest.

Return: After that, slowly bring back your head to the starting position.

Repeat: Do 10-15 repetitions for 2-3 sets. Ensure the movement is well controlled without jerking at any time.

Neck Curl with a Resistance Band:

Starting Position: Sit or stand upright, with good posture. Anchor a resistance band to a sturdy object at your head level.

Band Placement: Fasten the band behind your head by either holding it in place with your hands or using a band with a head strap.

Movement: Slowly stretch your head forward against the band resistance, moving your chin towards your chest.

Hold: Briefly pause at the end of the movement where your chin is near your chest.

Return: Slowly return to the starting position while resisting the pull from the band.

Repeat: Perform 8-12 repetitions in 2-3 sets. The tempo of the movement should be very slow and controlled.

Neck Harness Curl:

Starting Position: Secure a neck harness around your head and connect it to a weight plate or a cable machine.

Positioning: Sit or stand tall with a straight back, ensuring the weight hangs down in front of you.

Movement: Slowly lower your chin towards your chest while keeping your back straight.

Hold: Stay in the bottom of the movement for a moment.

Return: Slowly bring your head back to the starting position.

Repeat: Do 8-12 repetitions for 2-3 sets.

Benefits of Neck Curls

Strengthens Neck Muscles:

Reduces the Chances of Injury: A strong neck can save you from injury, particularly if one is into some form of contact sport, such as wrestling or football. Strong neck muscles absorb shocks better and minimize the risk of strains or whiplash.

Improves Posture: Good neck strength improves posture in the human body, important for spinal health and which reduces back pains.

Enhances Athletic Performance:

Better Stability: A strong neck provides the athletes with better stability of the head, which may promote balance and performance in the sport.

Reduce Fatigue: Stronger muscles around the neck and shoulder areas take more time to get fatigued. This would, therefore, improve time spent working at their peak level .
Neck Pain Alleviation

Daily Relief: For cases of chronic neck pain coming from bad posture or desk jobs, neck curls can avoid discomforts by strengthening and supporting the neck muscles.

Post-Injury Recovery: Neck curls find their application in rehabilitation programs for their role of restoring muscle strength and function subsequent to injury of the neck.

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FAQs

Q: How often can I do neck curls?  
A: It’s best to give your neck muscles time to recover. Begin with 2-3 times a week, allowing at least one day of rest in between sessions.

Q: Will neck curls give me a bulky neck?
A: No, neck curls will strengthen and tone the muscles but wouldn’t give any notable size unless you’re doing this with heavy weights.

Q: Is it possible to do neck curls with neck pain?
A: In instances of previous neck pain or histories of neck injuries, consult your doctor before attempting neck curls.