Move · Videos · Technique · 3 min

Neck Strengthening With a Light Band

Neck Strengthening With a Light Band — video by AskDoctorJo Play · 3:27

Video by AskDoctorJo on YouTube · Open on YouTube

A physical therapist demonstrates three neck-strengthening moves with a light resistance band: side bends, resisted chin tucks and turns. A simple routine for building neck strength.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • resistance band
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Step by step 3

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  1. Side bend with the lightest band, kept off your throat: ear toward the shoulder, shoulder down; then switch. 0:29
  2. Chin tuck: band around the back of your head, tuck your chin in and hold for 3–5 seconds. 1:19
  3. Rotation: band wrapped around your head, keep it neutral and turn as if looking over your shoulder. 2:05

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Use the lightest band and keep the head in a neutral position
  • Lead the side bend with the ear and keep the shoulder down
  • Control the band on the way back; small movements are enough

What it works

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Joints it uses 1 take load

  • Neck takes loadresisted side bends, chin tucks and turns

Easier option from the coach: Starts with the lightest band; small movements only

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by AskDoctorJo; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety