There are benefits to having a strong and muscular neck. It provides good posture, assists with supporting a weight (your head), and adds to the final touches to your ultimate physique. Additionally, strength and flexibility in your neck will assist in the recovery process in case you have an injury from a car accident, fall, or just happen to sleep wrong the night before. Implementing an exercise routine will take 8-10:00 of your time and should be incorporated in your workout routine. Aside from using your hands as resistance, you should also incorporate shoulder shrugs (no weight necessary) to assist in warming up the base of the neck.
Below are four exercises to building a healthy, strong, and muscular neck:
Movement #1: Front flexion (focuses on front neck muscles): While sitting or standing, place both of your hands at the top of your head near your hairline. Add resistance with your hands and slowly press forward with your head and reverse the movement by slowly pressing backward with your hands and finishing at the starting point. This is one repetition and your goal is to complete 10-12 of them.
Movement #2: Left lateral flexion (focuses on left side of neck): While sitting, place your left hand on the upper left side of your head. Add resistance with your hand and slowly press your head to the left and reverse the movement by slowly pressing sideward with your hand. Be sure to return to your starting point. This is one repetition and you are to aim for 10-12 of these.
Movement #3: Right lateral flexion (focuses on right side of neck): While sitting, place your right hand on the upper right side of your head and repeat the actions above in Movement #2 that will add strength and flexibility to the right side of your neck. For muscular balance repeat for the same repetitions you performed for the left side.
Movement #4: Rear flexion (focuses on rear neck muscles): In the seated position, place both hands on the back of your head and slowly press forward until you nearly face the ground. Reverse the movement by slowly pressing your head against your hands until you almost face the ceiling. Once you complete the forward and backward movement, you have finished one repetition of the exercise. Aim for 10-12 repetitions.
This completes your brief but effective neck workout that will add strength, muscular definition, and flexibility to an important body part.
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