What Nobody Will Tell You About Neck Training (Hypertrophy / Pain / Sleep Apnea)
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Date: 2026-07-10
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Comments and reviews: 20
nightelfmohawk9821
ok mr talky talky man, thats enough science words, just tell me what i gotta do already
wait i know! ill ask gemini to summarize the video
Key Takeaways:
Sleep Apnea & Neck Size: The creator explains that while larger necks are often correlated with sleep apnea, the true culprit is typically fat accumulation around the airway rather than muscle hypertrophy (0: 46 - 1: 46. Training the neck muscles themselves does not compress the airway (2: 04 - 3: 19.
Neck Pain: Contrary to popular belief, MRI findings of disc degeneration are often a normal sign of aging rather than the primary source of pain. Most neck pain stems from weakness and a lack of proper loading, not structural damage (4: 46 - 5: 24.
Training Principles: The video emphasizes that you must train all four cervical movement patternsflexion, extension, lateral flexion, and rotationto build a strong, pain-free neck (6: 06 - 7: 41.
Training Exercises & Techniques:
Flexion: Lead with the chin rather than tucking it toward the chest (7: 41 - 9: 58.
Extension: Use a combination of banded work and bodyweight movements on a bench to safely load both upper and lower cervical extensors (9: 59 - 13: 16.
Lateral Flexion: Focus on bending the cervical column while avoiding the activation of the upper traps (13: 17 - 13: 48.
Rotation: Use a cable setup with a belt or strap to load rotation through a full range of motion, rather than relying on expensive, limited-range devices (13: 49 - 15: 41.
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ok mr talky talky man, thats enough science words, just tell me what i gotta do already
wait i know! ill ask gemini to summarize the video
Key Takeaways:
Sleep Apnea & Neck Size: The creator explains that while larger necks are often correlated with sleep apnea, the true culprit is typically fat accumulation around the airway rather than muscle hypertrophy (0: 46 - 1: 46. Training the neck muscles themselves does not compress the airway (2: 04 - 3: 19.
Neck Pain: Contrary to popular belief, MRI findings of disc degeneration are often a normal sign of aging rather than the primary source of pain. Most neck pain stems from weakness and a lack of proper loading, not structural damage (4: 46 - 5: 24.
Training Principles: The video emphasizes that you must train all four cervical movement patternsflexion, extension, lateral flexion, and rotationto build a strong, pain-free neck (6: 06 - 7: 41.
Training Exercises & Techniques:
Flexion: Lead with the chin rather than tucking it toward the chest (7: 41 - 9: 58.
Extension: Use a combination of banded work and bodyweight movements on a bench to safely load both upper and lower cervical extensors (9: 59 - 13: 16.
Lateral Flexion: Focus on bending the cervical column while avoiding the activation of the upper traps (13: 17 - 13: 48.
Rotation: Use a cable setup with a belt or strap to load rotation through a full range of motion, rather than relying on expensive, limited-range devices (13: 49 - 15: 41.
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principal_optimism
If you read this, please consider trying.
I do all of these exercises while laying down on a bench. The method is thus.
Pt1)
Laying on your back, let you head drop, while down, look to your left/right, raise your head, rotate to neutral so you're looking straight up, rotatr to the right/left, and slowly descend.
You've completed one half of a rotation. Now you switch course, go back the other way and once your head is down again, that's one rep.
Pt2) Laying on your front. Let your head drop, raise it to a neutral position. Rotate your head to the LEFT/RIGHT to look behind you (up at the ceiling, then turn and look up in front (still eyeing the ceiling, then turn your head to the right/left while still eyeing the ceiling. That again is one half rotation. Go back the other way.
This can be done on the edge of a bed, while bent over a chair or couch. Or perhaps even on the floor although the raise from a hung head is an important part of the full RoM.
If you find that routine to be beneficial, I'd ask you to add it in to this video as it's highly accessible, takes the head through roll, yaw, and pitch. and can be loaded in many ways.
reply
If you read this, please consider trying.
I do all of these exercises while laying down on a bench. The method is thus.
Pt1)
Laying on your back, let you head drop, while down, look to your left/right, raise your head, rotate to neutral so you're looking straight up, rotatr to the right/left, and slowly descend.
You've completed one half of a rotation. Now you switch course, go back the other way and once your head is down again, that's one rep.
Pt2) Laying on your front. Let your head drop, raise it to a neutral position. Rotate your head to the LEFT/RIGHT to look behind you (up at the ceiling, then turn and look up in front (still eyeing the ceiling, then turn your head to the right/left while still eyeing the ceiling. That again is one half rotation. Go back the other way.
This can be done on the edge of a bed, while bent over a chair or couch. Or perhaps even on the floor although the raise from a hung head is an important part of the full RoM.
If you find that routine to be beneficial, I'd ask you to add it in to this video as it's highly accessible, takes the head through roll, yaw, and pitch. and can be loaded in many ways.
reply
cajampa
This is good stuff. But you forgot the angles. The neck loves to move in ALL the angles. Think about it and work it in to your sets. Let the repetition be not just one way but slightly different directions and angles in all movements patterns available.
I used to have neck pain and head aches and stiffness all over. I don't anymore and my neck is exactly as i like it.
BUT there is a side effect i have noticed with neck work.
It fks with your voice.
I am a singer. And the more neck work i do the harder it is to keep range and my full dynamics available. It screws with something i can't exactly put my finger on. It is like it makes my natural voice and range more relaxed in the deeper ranges. And it makes it harder to be airy light. I don't like that part of it. And i haven't found a good solution. So be wary if you need your vocal performance to be like it always was. Doing neck work and changing the structure of your neck could take it in a direction you don't want. Or maybe you will prefer it.
I have always and already haf those ranges comming to me very easy so for me it wasn't a benefit. And more of an annoyance.
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This is good stuff. But you forgot the angles. The neck loves to move in ALL the angles. Think about it and work it in to your sets. Let the repetition be not just one way but slightly different directions and angles in all movements patterns available.
I used to have neck pain and head aches and stiffness all over. I don't anymore and my neck is exactly as i like it.
BUT there is a side effect i have noticed with neck work.
It fks with your voice.
I am a singer. And the more neck work i do the harder it is to keep range and my full dynamics available. It screws with something i can't exactly put my finger on. It is like it makes my natural voice and range more relaxed in the deeper ranges. And it makes it harder to be airy light. I don't like that part of it. And i haven't found a good solution. So be wary if you need your vocal performance to be like it always was. Doing neck work and changing the structure of your neck could take it in a direction you don't want. Or maybe you will prefer it.
I have always and already haf those ranges comming to me very easy so for me it wasn't a benefit. And more of an annoyance.
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brentmcnutt
If you're one of the unfortunate mutants like me (lol) who have an extra cervical rib you might develop something called thoracic outlet syndrome when you start building up your neck muscles. I had to stop training my neck because of this. I was bummed about it because my neck was actually looking good but it was the weirdest pain. Also my arm and forearm veins would start popping out which looked cool but also hurt. The good news for me was it went away by stopping training the neck. Anyway, train your neck (with doctor approval of course, but if you start having weird veins popping out more than the other arm and your arm and neck hurt this could be it.
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If you're one of the unfortunate mutants like me (lol) who have an extra cervical rib you might develop something called thoracic outlet syndrome when you start building up your neck muscles. I had to stop training my neck because of this. I was bummed about it because my neck was actually looking good but it was the weirdest pain. Also my arm and forearm veins would start popping out which looked cool but also hurt. The good news for me was it went away by stopping training the neck. Anyway, train your neck (with doctor approval of course, but if you start having weird veins popping out more than the other arm and your arm and neck hurt this could be it.
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The-Anathema
I've always had a strong neck and I've trained it for years to be even stronger. I guarantee you it's what saved my life last January when I slipped on some black ice and landed clean on my head and neck, my muscles were super sore for a while but I didn't suffer any long-term injuries. My brother slipped 20 minutes after (and he's a lot smaller than I am so less force involved overall) and was injured for months. I should've probably sustained a pretty gnarly whiplash injury from that at least (that's what my brother got, luckily it healed up over time but still.
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I've always had a strong neck and I've trained it for years to be even stronger. I guarantee you it's what saved my life last January when I slipped on some black ice and landed clean on my head and neck, my muscles were super sore for a while but I didn't suffer any long-term injuries. My brother slipped 20 minutes after (and he's a lot smaller than I am so less force involved overall) and was injured for months. I should've probably sustained a pretty gnarly whiplash injury from that at least (that's what my brother got, luckily it healed up over time but still.
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alexlindsey6772
I'm glad the internet is watching me, more often than not I'm getting back videos that relate to me so freaking well that someone might as well be looking for videos based on my life. just got my cpap the other day. love it now i get super deep sleep and don't snore and don't move around at night i went from like 2-4 hrs of wakeful rest while sleeping to 30 min to none. I used to train neck in high school football and wrestling. for sure going to add it to my gym time.
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I'm glad the internet is watching me, more often than not I'm getting back videos that relate to me so freaking well that someone might as well be looking for videos based on my life. just got my cpap the other day. love it now i get super deep sleep and don't snore and don't move around at night i went from like 2-4 hrs of wakeful rest while sleeping to 30 min to none. I used to train neck in high school football and wrestling. for sure going to add it to my gym time.
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DrFunctional
no apnea, but as i trained my neck i found that pillows became harder to sleep on as i typically had liked stiffer pillows. until i got a my pillow. not trying to advertise for anyone, just what i did.
and im a tall lanky guy. the extra muscle helped neck stability a ton after my car accidents.
interesting to note too that those neck degenerations as we get older is directly correlated to phone and computer use. POSTURE PEOPLE!
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no apnea, but as i trained my neck i found that pillows became harder to sleep on as i typically had liked stiffer pillows. until i got a my pillow. not trying to advertise for anyone, just what i did.
and im a tall lanky guy. the extra muscle helped neck stability a ton after my car accidents.
interesting to note too that those neck degenerations as we get older is directly correlated to phone and computer use. POSTURE PEOPLE!
reply
jvogler_art4708
i have this weird issue where i almost feel nauseauous or sick while training my neck. like just moving my brain around in so many directions repeatedly makes me feel absolutely ill. thats honestly why i avoid it. i find my physical activity and strength training to be enjoyable and borderline addictive. i cannot seem to ever enjoy anything neck related. (have this same problem with ab training but the neck is way worse)
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i have this weird issue where i almost feel nauseauous or sick while training my neck. like just moving my brain around in so many directions repeatedly makes me feel absolutely ill. thats honestly why i avoid it. i find my physical activity and strength training to be enjoyable and borderline addictive. i cannot seem to ever enjoy anything neck related. (have this same problem with ab training but the neck is way worse)
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StevenRobbins-j9m
3: 43 Exercises for sleep apnea Now we're talking! I don't (think) I have it, but whatever those muscles are involved there, I think I should keep them active. Same with the muscles that make you not pee yourself.
Also I totally called the they only tested super fat people part when it comes to thick necks causing sleep apnea.
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3: 43 Exercises for sleep apnea Now we're talking! I don't (think) I have it, but whatever those muscles are involved there, I think I should keep them active. Same with the muscles that make you not pee yourself.
Also I totally called the they only tested super fat people part when it comes to thick necks causing sleep apnea.
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TheW83
Funny I go to my physical therapist (who has a doctorate btw) and talk about your SCM exercise only to be told NO! Don't do that! Just sticking your head forward as far as you can introduces a lot of shear to the vertebrae. You want to go out AND down for full flexion.
That being said, your rotation exercise tip is brilliant.
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Funny I go to my physical therapist (who has a doctorate btw) and talk about your SCM exercise only to be told NO! Don't do that! Just sticking your head forward as far as you can introduces a lot of shear to the vertebrae. You want to go out AND down for full flexion.
That being said, your rotation exercise tip is brilliant.
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BibleSongs
Great advice. I have chronic neck issues and have stretched and stretched it, never getting better and maybe getting worse. Just figuring out that I need to work the mastoids, strengthen the neck, and even work these over large traps has helped so much. I'm excited to put your tips into practice.
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Great advice. I have chronic neck issues and have stretched and stretched it, never getting better and maybe getting worse. Just figuring out that I need to work the mastoids, strengthen the neck, and even work these over large traps has helped so much. I'm excited to put your tips into practice.
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deadlyicecream1
quick tip. the tongues resting place should always be in the roof of the mouth, pressing lightly against your teeth, breathing through your nose.
If it doesn't, then place it there, every time you remember.
Soon it will become second nature and most people will stop snoring.
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quick tip. the tongues resting place should always be in the roof of the mouth, pressing lightly against your teeth, breathing through your nose.
If it doesn't, then place it there, every time you remember.
Soon it will become second nature and most people will stop snoring.
reply
FriedUser
i always think dudes that look like kratos are awesome but a lot of of others turn out to be neo nazis lol you don’t sound like one bc those guys got a certain accent. they sound like that one bald dude to who was all insecure about being rich yk the felon guy i forgot his name
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i always think dudes that look like kratos are awesome but a lot of of others turn out to be neo nazis lol you don’t sound like one bc those guys got a certain accent. they sound like that one bald dude to who was all insecure about being rich yk the felon guy i forgot his name
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xlolcatlol
I mean. the quality of the information alone in this video has me seriously impressed. But being able to make it so entertaining, yet not loosing the seriousness of the topic (treating the neck) I’m seriously impressed.
Oh, and btw: I’m seriously impressed
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I mean. the quality of the information alone in this video has me seriously impressed. But being able to make it so entertaining, yet not loosing the seriousness of the topic (treating the neck) I’m seriously impressed.
Oh, and btw: I’m seriously impressed
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Him0thy. 100
I have a neck straps and work out at the gym. I’ve had ppl secretly take videos & point and laughused to be a needle neck & now I’m notbut am slightly embarrassed every time i hit neck, but not enough to stop
I have a problem haha
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I have a neck straps and work out at the gym. I’ve had ppl secretly take videos & point and laughused to be a needle neck & now I’m notbut am slightly embarrassed every time i hit neck, but not enough to stop
I have a problem haha
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KSS-f3u
That was beyond perfect info! I've been a D. C. for over 41years and know this to be true. Your delivery is priceless. To have a neck like a stack of dimes is not a good thing unless it's strong which most normal people have no idea about.
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That was beyond perfect info! I've been a D. C. for over 41years and know this to be true. Your delivery is priceless. To have a neck like a stack of dimes is not a good thing unless it's strong which most normal people have no idea about.
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DochMach
Awesome video again. I will say the Xray that you showed of the lateral cervical spine was bad on both ends of the spectrum. The one on the right had too much lordosis (curve) and the one on the left had none at all which is also bad.
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Awesome video again. I will say the Xray that you showed of the lateral cervical spine was bad on both ends of the spectrum. The one on the right had too much lordosis (curve) and the one on the left had none at all which is also bad.
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MoshHewson
This was absolutely rad! Any chance you may do a video that will get so few views but could cover exercises that could/might affect sleep apnoea specifically Or at least any sources you would throw people towards
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This was absolutely rad! Any chance you may do a video that will get so few views but could cover exercises that could/might affect sleep apnoea specifically Or at least any sources you would throw people towards
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Andrew-mk7rm
What if you already have a big neck because it's fat from poor genetics. like I'm in shape and lean but I have the neck of an obese man I feel like if I do neck exercises I'll just make it even bigger
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What if you already have a big neck because it's fat from poor genetics. like I'm in shape and lean but I have the neck of an obese man I feel like if I do neck exercises I'll just make it even bigger
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ap1986
The make pain worse and you might hurt yourself excuses I always thought was bs. The sleep Apnea one I actually believed though. It just made sense. My fault though for never looking more into it
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The make pain worse and you might hurt yourself excuses I always thought was bs. The sleep Apnea one I actually believed though. It just made sense. My fault though for never looking more into it
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