I think one of the most overlooked areas of the body is everything above the shoulders. I’m sure some of you think I’m talking about your brain, but I’m actually talking about your neck.

There are a ton of moving parts, muscles, and nerves running through the neck that need to function optimally. And with how much time we spend sitting and looking down at our phones, books, and computers, the neck takes an absolute beating every single day.

The good news? There’s no need to overcomplicate neck training. Below are four simple exercises I recommend doing daily to keep the neck strong, mobile, and happy.

1. All Fours Neck Turns

Get down on all fours and lock your shoulders in place. Slowly turn your chin as far to the left and right as you comfortably can– don’t force it. Perform about 10 reps per side.

Bonus benefit: This movement can help stimulate your vestibular system and reduce dizziness when spinning or rolling on the ground.

2. Lying Chin Tucks

Lie flat on your back with your knees bent. Gently tuck your chin toward your chest like you’re trying to give yourself a double chin. Hold for 5 seconds, then relax. Perform 10–20 reps.

3. Seated Neck Traction

Sit on a stool or chair and grab the bottom of the seat with your right hand. Bring your ear toward the opposite shoulder while looking down at the floor. Repeat for 10 reps, then switch sides.

4. Tennis Ball Rolling the Subclavius

Using a tennis ball (or another soft ball), lean against a wall with the ball placed just underneath your collarbone. Gently roll left to right to release the subclavius muscle, which helps open up the front of the shoulder and the deeper muscles of the neck.

Doing these exercises consistently throughout the week can help reduce headaches, promote lymphatic drainage, and increase blood flow to the brain– small habits, big payoff.

Make sure to check our social media pages for some video tips on each of these exercises! 

Nick, Tom, and Hunter