Usually men do neck exercises to get that bodybuilder look. Most women do not want necks like tree trunks (exaggeration). However, training your neck once in a while may be good for your neck muscles and posture. After all, your head is heavy and your neck supports your head. Before you embark on a neck exercise routine, consult a physician and a chiropractor. Do all neck exercises slowly and stop if you sense dizziness or pain. Then consult a physician or chiropractor. Do exercise routine I or exercise routine II once a week.
Exercise Routine I
These are the basic neck movements: neck flexion, neck extension, rotation, side flexion and retraction. Neck flexion is the movement of bringing the head forward so that the chin hits the chest. Do four sets of ten repetitions. Neck extension is the movement of allowing the head to go back until the face is looking directly at the ceiling. Do this very slowly. Do four sets of ten repetitions. Rotation is turning your head slowly to one side until it cannot easily go any further. Then you turn back the other way. Do four sets of ten repetitions. Do side flexions by keeping your head facing forward and tipping your ear down towards the same shoulder. Do four sets of ten repetitions for each side. Do retraction by keeping your face straight on during the whole movement, drawing the head back and the chin down slightly. This neck movement counteracts the tendency of allowing your head to poke forwards in a poor posture.
Exercise Routine II
Lie down on a straight bench with your tummy to the bench. Have your collarbone or shoulders by the edge of the bench. Place your hands behind your head. Flex your neck downward. Come back up to starting position. Inhale when you flex your neck and exhale when you move back to the starting position. Do four sets of ten repetitions. For added resistance, you can push against the motion of coming back up to starting position with your hands. Do this after you have done the exercise for three months without resistance if you are a beginner in this exercise.
Lie down on a straight bench with your back against the bench and your shoulders along the edge of the bench. Extend your neck backwards and then go back up to starting position. Inhale when you extend your neck and inhale when you move back to the starting position. Do four sets of ten repetitions. For added resistance, use a circle weight. Use a weight that gives resistance but not pain. Do this after you have done the exercise for three months without resistance if you are a beginner in this exercise.
Sit on the edge of a straight bench. Put on a neck harness. Find a stable position with your back slightly leaning forward at about 45 degrees. Keep your back steady. Flex your neck downward and then back up to starting position. Inhale when you flex your neck and inhale when you move back to the starting position. Use a weight that gives resistance but not pain. Consult a physician and chiropractor before doing this exercise. Do this exercise if you have done neck exercises for at least three months before or if you are an intermediate exerciser and feel that you can do it.
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Some information for this blog was obtained from http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Neck and http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Neck
Accessed on January 5, 2006
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.