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Posted 21 April 2014 by Brandan Fokken

Building A


Stronger Neck

Building A Stronger Neck

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When it comes to training, one of the most overlooked body parts is your neck. For sports like MMA, boxing, football, or nearly any physical activity, having a strong neck will definitely benefit you. From going up for a rebound, sacking the quarter back, gymnastics, or sliding into a base, the neck is put at risk in all of these movements. By strengthening your neck muscles, you not only lower the risk of injury, but you also help to protect your spine and spinal cord.

Your neck muscles function to move and stabilize your head. Stretching and strengthening your neck should not be overlooked and be taken into consideration regardless of what your purpose of training is. To strengthen your neck you can do weighted exercises, isometric resistance exercises, or stretching. These exercises can be very helpful in adding size and strength to your neck as well as flexibility. You can perform several neck exercises on a daily basis.

Exercises:

 

Standing Head Harness Neck Resistance

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Sets: 3
Reps: 8-12 (try to increase the weight after each set)

There are harnesses made that fit over your head that you can hang weight from. After deciding on a weight, place the harness securely on your head. Perform this exercise by simply moving your head up and down while providing constant resistance with the weights.

Lying Face down Plate Neck Resistance

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Sets: 3
Reps: 8-12 (try to increase the weight after each set)

Lie face down on a flat bench with your chest at the top of the bench. Your head and neck should extend past the edge of the bench. Set a weight on the back of your head, holding it in place with both hands. Start with your head pointed down; slowly move your head upward as high as you can, using only your neck muscles. Return to the starting position and repeat.

Isometric Neck Exercises - Front and Back

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Sets: 3
Reps: 8-12 (try to increase the weight after each set)

For the front exercise, put your hands flat on your forehead. Next, push your forehead forward against your hands. The key to this exercise is to not allow your forehead to move forward so as to create and maintain constant tension on your neck muscles. Continue pushing forward for a 10 second count and then relax and switch to the back or rear part of this exercise. For the back exercise, begin by locking your hands behind you head. Next, push the back of your head against your hands. The key to this exercise is to not allow your head to move backward so as to create and maintain constant tension on your neck muscles. Continue pushing for 10 seconds and then relax and switch to the front part of this exercise and repeat.

Isometric Neck Exercises - Sides

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Sets: 3
Reps: 8-12 (try to increase the weight after each set)

Place your right hand flat on the side of your head. Next, push your head against your left hand. The key to this exercise is to not allow your head to move so as to create and maintain constant tension on your neck muscles. Continue pushing against your left hand for a 10 second count and then switch to the right side and repeat the exercise

Stretches:

Hold position for 20 seconds, and then return to starting position. Do 4 sets of each stretch.

Flexion Stretch - bend your head forward while bringing your chin toward your chest, , returning to starting position before each set.

Extension Stretch - bend your head backward so that your eyes are looking up, returning to starting position before each set.

Rotation - turn your head to the left, looking over your left shoulder repeat returning to starting position each time, and then repeat on opposite side.

Lateral Flexion - bend your neck in attempt to touch your right ear to your shoulder return to starting position each time and then repeat on opposite side.

Written By Brandan Fokken: Brandans Facebook Fanpage

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