Top Exercises to Train Neck
The neck is an often overlooked area when it comes to strength training, but it is an important part of the body to keep strong and flexible. The neck is responsible for supporting the weight of the head, which can be as much as 15 pounds, and it also plays a role in maintaining good posture. To hit the whole neck muscles you should try Neck Curls. In this article, we will discuss the top exercises for training the neck and the best exercises to improve overall neck strength and flexibility.
Isometric Neck Exercises
Isometric exercises are a great way to build strength in the neck without the need for weights or equipment. These exercises involve contracting the muscles without moving the joints. Some examples of isometric neck exercises include:
Wall push-ups: Stand facing a wall with your hands on the wall at shoulder height. Slowly push your head into the wall, trying to touch your forehead to the wall. Hold for 10 seconds and release. Repeat 10 times.
Chin tucks: Sit or stand with your back straight and your shoulders relaxed. Tuck your chin in towards your chest and hold for 10 seconds. Release and repeat 10 times.
Plank position: Get into a plank position with your hands and feet on the floor. Keep your head in a neutral position and hold for 30 seconds. Repeat 2-3 times.
Resistance Band Exercises
Resistance bands are a great tool for training the neck because they provide resistance in all directions, which helps to work all of the muscles in the neck. Some examples of resistance band exercises for the neck include:
Resistance band pull-downs: Sit or stand with a resistance band around your head, behind your ears. Hold the ends of the band with your hands and pull down towards your chest. Hold for a count of 10 and release. Repeat 10 times.
Resistance band side pulls: Sit or stand with a resistance band around your head, behind your ears. Hold the ends of the band with your hands and pull to one side. Hold for a count of 10 and release. Repeat 10 times on each side.
Resistance band head turns: Sit or stand with a resistance band around your head, behind your ears. Hold the ends of the band with your hands and turn your head to one side. Hold for a count of 10 and release. Repeat 10 times on each side.
Dumbbell Exercises
Dumbbells are another great tool for training the neck because they provide resistance in all directions and can be easily adjusted to different levels of resistance. Some examples of dumbbell exercises for the neck include:
Dumbbell shrugs: Stand holding a dumbbell in each hand at your sides. Shrug your shoulders up towards your ears and hold for a count of 10. Release and repeat 10 times.
Dumbbell side raises: Stand holding a dumbbell in each hand at your sides. Raise the dumbbells out to the sides and hold for a count of 10. Release and repeat 10 times.
Dumbbell head turns: Sit or stand holding a dumbbell in each hand. Turn your head to one side while holding the dumbbells and hold for a count of 10. Release and repeat 10 times on each side.
Conclusion
The neck is an important part of the body to keep strong and flexible, and there are many exercises that can be done to improve overall neck strength and flexibility. Isometric exercises, resistance band exercises, and dumbbell exercises are all great options for training the neck. Remember to always use proper form and start with a light weight or resistance, and gradually increase as your neck gets stronger.
