Key Takeaways

  • Most founders overlook neck training, viewing it as only for athletes, but Andrew Huberman and physical therapist Jeff Cavaliere argue it's critical for everyday injury prevention (like whiplash) and improving posture, especially for those spending hours hunched over screens.
  • Women need not fear "bulky" necks: Cavaliere emphasizes that the anatomical differences and nature of neck muscles mean women build strength and stability without excessive thickening, dispelling a common misconception that often prevents them from training this area. As Cavaliere notes, "I think women are chronically undertrained when it comes to the neck." You can use “a five or a 10 pound plate and have plenty of of of overload there to create a stronger neck without a lot of hypertrophy.”
  • A stronger neck directly enhances other lifts: Huberman points out that improved neck stability can lead to stronger pressing and pulling movements in the gym, a hidden performance hack for any founder already committed to fitness. He says, “Your pressing lifts will get stronger. Your pulling lifts will get stronger.”
  • Neck resilience can be "life-saving": Cavaliere highlights that in scenarios like car accidents, a well-trained neck provides crucial resilience, reducing the severity of whiplash and other impacts. He suggests, "when you get into situations like you where you have accidents and car accidents, you become not only just resilient, but potentially life-saving, you know, by having a stronger neck."
  • Jeff Cavaliere's Four-Direction Neck Training with Plate and Towel offers a simple, actionable protocol to build this foundational strength, requiring minimal equipment.

The Jeff Cavaliere's Four-Direction Neck Training with Plate and Towel

  • Preparation: Taking a plate... We wrap it in a towel, nice cushy towel, so it's not uncomfortable at all. You lay on a bench, and you're going to go basically in four different directions.
  • Direction 1 (Flexion/Extension - Back Position): You lay on your back, head is off the edge of the bench, that nice cushy towel with the plate inside of it is put up on top of your forehead. You allow yourself to to lean your head back, but as you come up, you want to also pull your chin down, right? ...you pull your head back up to neutral again. You flex your neck until you're back to neutral again.
  • Direction 2 (Extension - Stomach Position): Turn on to your stomach at that point... Put the weight on the back of your head and then do the same thing. Retract first. Make sure you got the stable neck... allow your head to to sink down forward off the edge of the bench. And then you're going to extend your neck back up again to neutral or in this case a little bit beyond into a little bit of extension.
  • Direction 3 & 4 (Lateral Flexion - Side Position): And then you go to your side and the same deal. You allow your head to just bend a little bit to the laterally like ear towards the shoulder... Place the weight on top of the opposite side of your of your head. And then you're going to lift up against that weight.
  • Execution: These are just supposed to be done very slow, very controlled. There's nothing crazy explosive about these. You're just supposed to feel those muscles. (Cavaliere advises: “you do one, you start with one round of this and then wait until tomorrow cuz like you don't want to do too much cuz I guarantee you're going to be sore.”)

When This Works (and When It Doesn't)

Cavaliere designed this protocol to strengthen the “deep muscles of the neck” that are "pretty much untrained," leading to improved posture, increased strength in other lifts (pressing/pulling), and enhanced resilience against injuries like whiplash. The method works best when you start “very light, you start submaximal and you start building up your strength.” Huberman adds, “Posturally, I feel like people don't like nowadays everyone's posture is so terrible. Posturally, it just makes your default posture better.”

This protocol shines for busy founders glued to screens. Your head-forward posture from endless Zoom calls and coding sessions screams for neck stability. This isn't about looking like a bodybuilder; it's about avoiding chronic pain and the physical toll of startup life. However, this isn't a cure-all for existing severe neck injuries or disc issues. If you have active pain or diagnosed conditions, consult a physical therapist before adding resistance. The goal is prevention and foundational strength, not rehabilitation for complex cases. Start light, always.

What to Do With This

This week, add one round of Cavaliere's Four-Direction Neck Training to your routine. After your next workout, grab a 5 or 10-pound plate and a hand towel. Head to a flat bench and spend 5-10 minutes slowly moving through each of the four directions. Focus on control, not speed. Notice how your head posture feels during your next sprint planning meeting, or after a long session at your laptop. You'll quickly feel how previously overlooked muscles contribute to overall stability.