| Many people believe that training the neck muscles is | | | | over the end of the bench. You will want to place a |
| nothing more than wanting to enhance appearance but | | | | folded towel on your forehead and then gently place a |
| the truth is, the neck is a huge asset in many kinds of | | | | weight plate on the towel. Keep the weight plate in |
| contact sports. Generally, it seems that this important | | | | place with your hands and then allow your head to |
| training is over looked because people either do not | | | | relax and drop downward. |
| know about it or they do not have the proper | | | | You will then need to proceed slowly and raise your |
| equipment to carry out the exercises. With some | | | | head up so that you are able to tuck your chin into |
| weight plates, a bench, surgical tubing and a towel, you | | | | your chest. Remember to keep your hands on the |
| will be able to cover all of the exercises you need to | | | | weight so that the muscles truly get a workout. |
| build your neck muscles. | | | | It is important to always start slow with the motions |
| Rotators: You might already know that the 4-way | | | | when you are doing neck work. Avoid using extremely |
| neck machine will not work on the rotators so you will | | | | heavy weights for the low repetitions because the |
| want to go for the manual resistance for this group of | | | | neck is so incredibly fragile and especially if you are |
| muscles. The rotators are not able to be worked with | | | | not used to training the neck muscles. Completing |
| weights but there can be some resistance added. You | | | | several sets of 10 - 15 reps is surely enough to get this |
| will do this by applying your hand to your neck while | | | | group of muscles growing. |
| you slowly turn it either to the left or the right. | | | | There is another option of using a piece of surgical |
| It is important to make sure that you are easing into | | | | tubing that can be picked up at just about any home |
| this and that you are not using an overload of | | | | improvement or medical supply store. You will want to |
| resistance. Once you have reached your limit of range | | | | take the two loose ends and tie them into a knot. Now |
| of motion, you will want to try to slowly increase the | | | | you have a nice loop of medical tubing. |
| resistance and then hold it there for 5-10 seconds. | | | | When working the extensors, you will want to sit on |
| You will then repeat this process but turn your head in | | | | the bench or a chair. Place the tubing on your |
| the other direction. Again, make sure that you are | | | | forehead and then place the other end around a |
| going as far as you can and then hold. Complete 3-5 | | | | doorknob. Allow the head to tilt back and then forward |
| sets in order to make sure that you are really working | | | | and begin to feel the resistance. Once you have made |
| out this generally overlooked group of muscles. | | | | it to the limit of your range of motion, you will want to |
| You may want to try the exercises while you are | | | | tilt backwards again and then forwards again. Do |
| seated so that your upper back muscles are relaxed. | | | | several sets of 10 - 15 reps for this exercise. |
| Since you are only working the extensor group for the | | | | Once you are ready to increase the resistance, you |
| moment, you will want to make sure that you are | | | | will want to move further away from the anchoring |
| relaxing the muscles. | | | | point. To do this, add another loop of tubing. You can |
| Flexors: As for the flexors, you can use the neck | | | | even use a heavier gauge of tubing as well. Wrap a |
| machine if it is available for you to use. If it is not | | | | washcloth or towel around the part of the tubing that |
| available for you, you can do some simple things and | | | | will rest on your forehead. This will make you much |
| end up with the same exact exercise. Remember, the | | | | more comfortable and you will not have to worry |
| purpose of this is to tilt the chin forward and down | | | | about the tubing slipping as you go through your range |
| towards the chest. | | | | of motion. |
| First, lie on a flat bench, facing up and with your head | | | | |