3 Simple Exercises to Build Neck Strength and Endurance
If you often feel like your head’s too heavy for your neck, you’re not alone. Many people with chronic neck pain experience this sensation — especially after long periods of sitting or desk work.
The good news? You can improve this with a few simple and targeted exercises.
In this post, I’ll explain why this happens and guide you through three practical exercises to rebuild neck strength, improve posture, and ease tension.
Why Does Your Neck Feel So Tired?
Chronic neck pain and ongoing tissue inflammation often leads to muscle changes, like a shift from slow-twitch to fast-twitch muscle fibres, and the development of scar tissue and fat infiltration in the muscle, which reduce endurance strength and makes the muscles feel stiff and weary. These changes make it harder to maintain a tall, pain-free posture — particularly when working at a desk or looking down at a screen for too long.
The Solution: Strengthen Your Neck Muscles
The key is rebuilding endurance with static holds that target the deep stabilisers of your neck and upper back. Below are three simple exercises I often prescribe to clients dealing with recurring neck issues.
Stick with them for 30–60 days and you’ll likely notice stronger posture and fewer headaches.
Exercise 1: Neck Extension Holds (Beginner to Advanced Progression)
This targets the posterior neck muscles responsible for holding your head upright.
Beginner: Lying Neck Extension Hold
How to do it:
- Lie on your stomach with your forehead resting on your hands
- Squeeze your glutes to gently tuck your pelvis into a backwards tilt
- Pull your shoulder blades back and down
- Gently lift your head off your hands while keeping your neck long and tall
Start with: 10–30 seconds
Progress to: 60-second holds
Advanced: Wall-Based Neck Extension
Use a towel or deflated ball for added resistance.
How to do it:
- Stand with a rolled towel or ball behind your head against a wall
- Step forward so only the back of your head touches the towel or ball
- Tuck your pelvis by engaging your glutes and pull your shoulders back and down
- Resist the lean by gently pressing your head into the towel or ball
Start with: 30-second holds with 2 minutes rest
Progress to: 3 rounds of 60-second holds
Exercise 2: Neck Side Strength (Band Resistance Hold)
This builds lateral strength to stabilise your neck from side-to-side.
How to do it:
- Loop a resistance band around the side of your head at head height
- Stand tall or kneel/lunge with shoulders down and back
- Lean gently into the band, keeping your head still and centred
- Hold the position, resisting the pull
Start with: 4 x 30-second holds, 2 minutes rest between
Progress to: 3 x 60-second holds
Exercise 3: Chin Tuck Hold (Neck Flexion Strength)
This targets the deep neck flexors — essential for good posture and spinal control.
How to do it:
- Lie on your back with a tennis ball placed just below your chin
- Gently tuck your chin, as if creating a “double chin” to hold the tennis ball in place
- Hold the tuck without lifting your head
Start with: 10-second holds
Progress to: longer holds as strength improves
How Often Should You Train Your Neck?
- Frequency: Once or twice per day
- Sets: 3–10 rounds of each exercise
- Progression: Increase hold time by 5–10% per week
- Commit to: 30–60 days of consistent effort
Final Thoughts
That “heavy head” feeling is a sign your neck muscles are crying out for support. These exercises are simple, effective, and have delivered great results for many of my clients over the years.
Stick with them, and you’ll build the strength to sit tall, move better, and reduce neck pain long-term.
Need help getting started?
Watch the video for a step-by-step demonstration of each movement.