When exercising, you want to make sure you pay some attention to your neck muscles. Most people forget about their neck while exercising, missing out on all the benefits that come from having a strong neck.
While performing normal daily activities as well as all types of sports, having strong neck muscles are beneficial and saves you from the risk of injury, both in your neck and your spinal cord.
The neck consists of nine different muscles. They all have their individual functions and also work together to perform movements of the neck. Think about how flexible your neck is and how many directions you can move it in. You can roll, rise, lower and look to the sides with the muscles of your neck.
It is beneficial to perform a few training sessions of the neck muscles each week, and the exercises are so simple that they even can be performed out of the gym.
Since you don't lift weights with your neck in the same way as with other parts of your body, "isometric training" of the neck muscles is performed by building up resistance and bringing about a temporary tension in those muscles. Usually this is done with your hands. The following exercises work great together and train all muscles in your neck.
All of the following exercises can be performed while standing or seated.
Flexion is performed by placing your hands flat on your forehead. Next, firmly 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.
Extension is performed by clasping your hands behind you head. Next, firmly 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.
Lateral flexion is performed by placing your right hand flat on the side of your head. Next, firmly push your head against your right 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 right hand for a 10 second count and then switch to the left side and repeat the exercise.
These few exercises are all easy and simple to perform and give your neck muscles a good workout.
By using your hands to bring about the resistance you will naturally control the pressure and experience no risk of overtraining the muscles. With time you will increase the resistance and your "current neck" will become a "strong and healthy neck," with low risk of receiving injury when performing exercise or during normal daily activity.
I have been seeing a Mobile Chiropractic doctor now for five years. Being on my feet all day, the once a week visit help me stay physically fit and stress free.
- Bob H. / Miami, FL
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