kc135r
September 24th, 2004, 10:24 AM
Work your neck!!!!
I have really seen a difference in symmetry and tone since I have started to work my neck as a separate muscle group. It is true that trap work and other upper body exercises will hit it a little but to actually isolate the neck makes an amazing difference.
Here are some ways to work it. I hit it at least once a week. Sometimes twice depending on how I feel.
First off, go light and go slow!! ALWAYS stretch it out. Simply look up,down,left,right as far as you can go each direction for about 10-15 seconds each.
Your neck responds very well to any extra work placed on it. You don't have to strain it.
The safest exercise is probably the forced resistance. Simply place your palm on the side, front, or back of your head and push/pull. Resist the movement with your neck. This will get you used to the feel of the neck muscles.
Ok, I like the harness the best. It can be picked up for about 9$ almost anywhere. You can sit and lean over or stand and lean over to do this.
Simply place a weight on it and put it on your head. Look down and then up, that's it! I do 12-15 reps. I never max my neck out!! Pay attention to each lift, your muscles should get tighter and you will feel the back of your neck start that burn but you should not feel ANY PAIN!!
If you have full movement of your neck you can also perform a circular motion with the harness on.
Other methods are:
On a flat bench simply lie back with your head hanging over. Place a weight to your forehead and lift up. Your shoulders should stay on the bench. Flip over and do the opposite. Hold the weight to the back of your head and look down and then up.
Anyway I hope this helps. Oh, I only do 2 sets, maybe 3 at the most. Your neck will respond, trust me.
I have really seen a difference in symmetry and tone since I have started to work my neck as a separate muscle group. It is true that trap work and other upper body exercises will hit it a little but to actually isolate the neck makes an amazing difference.
Here are some ways to work it. I hit it at least once a week. Sometimes twice depending on how I feel.
First off, go light and go slow!! ALWAYS stretch it out. Simply look up,down,left,right as far as you can go each direction for about 10-15 seconds each.
Your neck responds very well to any extra work placed on it. You don't have to strain it.
The safest exercise is probably the forced resistance. Simply place your palm on the side, front, or back of your head and push/pull. Resist the movement with your neck. This will get you used to the feel of the neck muscles.
Ok, I like the harness the best. It can be picked up for about 9$ almost anywhere. You can sit and lean over or stand and lean over to do this.
Simply place a weight on it and put it on your head. Look down and then up, that's it! I do 12-15 reps. I never max my neck out!! Pay attention to each lift, your muscles should get tighter and you will feel the back of your neck start that burn but you should not feel ANY PAIN!!
If you have full movement of your neck you can also perform a circular motion with the harness on.
Other methods are:
On a flat bench simply lie back with your head hanging over. Place a weight to your forehead and lift up. Your shoulders should stay on the bench. Flip over and do the opposite. Hold the weight to the back of your head and look down and then up.
Anyway I hope this helps. Oh, I only do 2 sets, maybe 3 at the most. Your neck will respond, trust me.