Have you ever wondered why your neck is not as strong as you
thought it had been? Well, maybe it is because of the muscles around
your neck. Here in this article, I am going to help you find out various
exercises that can help to train your neck muscles and maybe slim down
the fats around your neck too. I will be describing various exercises
that can be done in the gym and at home.
Front and Back Neck Isometric (Home)
The front and back neck isometric exercises are great for training your neck muscles. The primary benefit to a strong neck is that it helps to align the rest of the body together. However, neck exercises are often overlooked by gym goers, so it's important to create awareness around such simple neck isometric exercises like these.
Instructions: Start by standing or sitting in a neutral position. Place both of your hands firmly on your forehead. Slowly contract your neck as you start to push against your hands. Make sure that you are pushing your forehead towards your hands and not the other way round. Keep your hands as still as possible in order to create the isometric resistance. Keep your head looking forward at all times though.
Notes: Don't let your head move while doing the front and back neck isometric.
Lateral Neck Flexion Stretch (Home)
This exercise helps to stretch the muscles on the sides of the neck such as the sternocleidomastoid or SCM.
Instructions: Prepare by standing or sitting up straight and relaxing your shoulders. Carefully tilt your head towards one shoulder. Put your hand on top of the head and gently pull the head down toward the shoulder. Hold the position for about ten seconds and the switch side and repeat.
Notes: Be gentle when using this stretch as there are nerves running under the muscles constriction of which can produce dizziness and headaches. Sudden movements, such as whiplash and repetitive strain injury can cause SCM tightness and injury.
Machine Neck Extension (Gym)
Instructions: Take a seat on the neck machine with the moving pad behind you. Place the back of your head on the padded lever and grasp handles for support. Move head back by hyperextending neck. Return head to starting position and repeat for desired repetitions.
Machine Neck Flexion (Gym)
Instructions: Take a seat on the neck machine facing the moving pad. Place your forehead on the padded lever and grasp handles for support. Move you head forward by flexing the neck until chin touches chest. Return head to starting position and repeat for desired repetitions.
Side Neck Isometric (Home)
This exercise will help strengthen the sides of your neck, and like the front and back neck exercises, it will help prevent injuries.
Instructions: Start by standing or sitting with your head facing forward. Place your right hand against the side of your head. Your palm should be slightly above you temple. Start pushing with your head against the palm of your hand. The force should be coming from you neck, while you hand and arm should only be providing resistance. Remember to keep your head still and facing forward at all times. Hold this for about 10 seconds then slowly release the pressure against your hand. Repeat this exercise with your left hand against the side of your head.
Notes: Don't try to make the side neck isometric exercise more difficult by using too much pressure. This should be a fairly easy exercise. Using too much pressure can cause injuries.
Front and Back Neck Isometric (Home)
The front and back neck isometric exercises are great for training your neck muscles. The primary benefit to a strong neck is that it helps to align the rest of the body together. However, neck exercises are often overlooked by gym goers, so it's important to create awareness around such simple neck isometric exercises like these.
Instructions: Start by standing or sitting in a neutral position. Place both of your hands firmly on your forehead. Slowly contract your neck as you start to push against your hands. Make sure that you are pushing your forehead towards your hands and not the other way round. Keep your hands as still as possible in order to create the isometric resistance. Keep your head looking forward at all times though.
Notes: Don't let your head move while doing the front and back neck isometric.
Lateral Neck Flexion Stretch (Home)
This exercise helps to stretch the muscles on the sides of the neck such as the sternocleidomastoid or SCM.
Instructions: Prepare by standing or sitting up straight and relaxing your shoulders. Carefully tilt your head towards one shoulder. Put your hand on top of the head and gently pull the head down toward the shoulder. Hold the position for about ten seconds and the switch side and repeat.
Notes: Be gentle when using this stretch as there are nerves running under the muscles constriction of which can produce dizziness and headaches. Sudden movements, such as whiplash and repetitive strain injury can cause SCM tightness and injury.
Machine Neck Extension (Gym)
Instructions: Take a seat on the neck machine with the moving pad behind you. Place the back of your head on the padded lever and grasp handles for support. Move head back by hyperextending neck. Return head to starting position and repeat for desired repetitions.
Machine Neck Flexion (Gym)
Instructions: Take a seat on the neck machine facing the moving pad. Place your forehead on the padded lever and grasp handles for support. Move you head forward by flexing the neck until chin touches chest. Return head to starting position and repeat for desired repetitions.
Side Neck Isometric (Home)
This exercise will help strengthen the sides of your neck, and like the front and back neck exercises, it will help prevent injuries.
Instructions: Start by standing or sitting with your head facing forward. Place your right hand against the side of your head. Your palm should be slightly above you temple. Start pushing with your head against the palm of your hand. The force should be coming from you neck, while you hand and arm should only be providing resistance. Remember to keep your head still and facing forward at all times. Hold this for about 10 seconds then slowly release the pressure against your hand. Repeat this exercise with your left hand against the side of your head.
Notes: Don't try to make the side neck isometric exercise more difficult by using too much pressure. This should be a fairly easy exercise. Using too much pressure can cause injuries.
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