The following exercises do not require much energy to do, but a little goes a long way with this.
Strong neck muscles are necessary for later training of the traps, shoulders, and upper back. A strong neck is also a survival attribute. Car accidents, fights, and other events that whip the head about can be fatal if your neck muscles are not strong enough to stabilize the neck and head. These exercises also improve your posture and make working at a computer all day much easier.
While I have included three exercises, treat them as three separate items. Do the first until you can fully accomplish 2 sets of 12 repetitions 3 times a week before adding the next exercise. To do otherwise is inviting headaches and severe stiffness that will affect your balance, driving, and even depth perception.
The 3 Neck Exercises
- Neck Flexion- Lay on the floor face-up. Raise the head until the chin touches the chest and slowly lower it to the floor.
- Neck Extension - Lay on a bed or bench face-down. Lower you head over the edge. Raise you head until it is level with your back. Do not go beyond level.
- Neck Lateral Flexion - Sit on a chair. Head straight and level. Tuck-in your chin so that the back of your neck is straight. Without changing the position of your chin, tilt your head to the left. Put your right hand against your head above the right ear. Push against your hand with even and steady pressure for a three count. Repeat for 12 repetitions. Do the other side.
The neck is a weak structure by it very nature. Training with excessive weights and intensity can be counter-productive. Go easy with these exercises and slowly build-up your ability to do them. You should strive for 2 sets of 12 repetitions for each of the three exercises.
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