How To Build A Strong Neck | Dr. Andrew Huberman | The Tim Ferriss Show

Stand Tall, Look People in the Eye

When you look at someone, can you tell if they need neck work? It might sound strange, but it's true. A strong neck is not just about aesthetics, it has a profound impact on your overall posture and presence. If your neck kind of blends into your jaw, you might benefit from some neck training.

But why is a strong neck so important? Well, for starters, it contributes to a strong and healthy spine. The upper portion of your spine relies on the strength of your neck. But that's not all. Training your neck can also have a profound psychological effect. When you have a strong neck, you naturally stand more upright, making it easier to look people in the eye. There's something about the confidence that comes with a strong neck that changes the way you carry yourself.

Balance and Proportions: The Key to Injury Prevention

When it comes to strength training, balance and proportions are key. It's not just about having big muscles in certain areas, it's about having a well-rounded and balanced physique. Take, for example, those guys with massive delts and wide shoulders, but a tiny neck. They might look impressive in the gym, but outside of it, they just look plain ridiculous. Proportions matter, and a strong neck is an essential part of that equation.

Not only does a strong neck contribute to a balanced physique, but it also acts as a form of life insurance. Think about it - if you engage in any kind of martial arts or even drive a car, having a strong neck can help protect you from injuries. Picture this: you get rear-ended in a car accident, but thanks to your strong neck, you come out of it with just a little neck soreness. It's like having an extra layer of protection.

How to Train Your Neck: No Fancy Gadgets Required

So, how do you go about training your neck? You might think you need expensive machines or fancy equipment, but that's not the case. In fact, you can start training your neck with just a simple plate and towel.

Lie on your side, wrap the plate in a towel, and place it on your forehead. With your hand on your side, hold the plate in place and perform 10 to 15 repetitions. This exercise not only works your neck but also engages your obliques.

Another important exercise is the head raise. Lie on your stomach and place the plate, wrapped in a towel, behind your head. Slowly raise your head, focusing on keeping it aligned with your shoulders. This exercise helps correct the "text neck" posture that many of us have from spending hours in front of a computer.

But what if you don't have access to a plate or towel? No problem! You can still train your neck using manual resistance. Find a training partner who can apply pressure to your head as you resist the movement. This slow and controlled exercise can be highly effective in strengthening your neck.

The Hidden Benefits of Neck Training

Apart from the obvious benefits of a strong neck, such as improved posture and injury prevention, there are other hidden advantages to neck training. For one, it can reduce headaches and improve circulation. The increased blood flow to the head can alleviate tension and promote overall well-being.

Neck training also enhances mobility, especially if you spend long hours in front of a computer. The rotational aspect of neck exercises improves the range of motion, allowing you to move your head more freely and comfortably.

And here's a bonus for the ladies: neck training doesn't have to result in a bulky neck. By using lighter weights or hand-based resistance, you can still achieve the strength and balance you need without compromising your desired aesthetic.

The Confidence Boost You Didn't Expect

Believe it or not, neck training can actually boost your confidence. When you have a strong neck and stand upright, you embody a different stance - one of strength and self-assurance. The physical stance you embody has a direct impact on your psychological state. By training your neck and improving your posture, you'll find that you naturally exude more confidence.

So, the next time you hit the gym, don't neglect your neck. It's not just about looking good, it's about feeling good and staying injury-free. Embrace the power of a strong neck and watch as it transforms not only your physique but also your mindset. Stand tall, look people in the eye, and let your strong neck be a symbol of your inner strength and resilience.