A strong neck is important for many sports, in particular contact sports such as boxing, wrestling, football and rugby. Strong neck muscles can reduce your likelihood of suffering injury to your cervical vertebrae by absorbing any violent impact, such as a tackle or other strike to the head. This is also the case in motor sports when a crash occurs. There are a number of exercises you can perform to strengthen your neck, which will also result in larger neck muscles. You can use a specialist weighted neck harness, available from sporting goods stores, for many of these exercises or wrap a weight in a towel and hold it in place using your hands.
Lateral Flexion
To strengthen the muscles at the side of your neck, lie on your right side on an exercise bench. Rest a weight on the left side of your head near your temple; holding it in place using your left hand. Lift your head sideways and try to touch your shoulder with your ear. Slowly lower your head and repeat for the desired number of repetitions before rolling over and changing sides.
Forward Flexion
To targeting the front of your neck, lie on your back with your head resting on the floor and holding a weight on your forehead. Curl your neck and lift your head so that your chin is tucked in towards your chest. Hold this position for one to two seconds before lowering your head back to the floor. You can make this exercise more challenging by performing this movement lying on an exercise bench. Position yourself so that your head is unsupported allowing you to lower your head below the level of your shoulders. This will increase the range of movement available at your neck and therefore the difficulty of the exercise.
Neck Extension
The back of your neck can be exercised by performing neck extensions. Lie on your front on an exercise bench with a weight placed and held on the back of your head. Lower your head forwards until your head is below your shoulders and then lift your head, trying to look up towards the ceiling. Pause in the head up position for one to two seconds before repeating.
Isometrics
Isometrics is a form of exercise where you develop tension in your muscles but do not actually move. Place both hands on your forehead and push your head forwards against your hands to develop the front of your neck and push your head backwards with your hands clasped behind your neck to strengthen the muscles to the rear. You can also push your head to the side against your left or right hand to strengthen your lateral neck muscles. Hold each contraction for 10 to 15 seconds before resting and repeating.
Neck Bridging
Neck bridging is an advanced form of neck training popular with boxers. Only attempt a neck bridge if you are confident your neck muscles are strong enough. Lie on your back with your legs bent and your feet close to your butt. Place your hands on the floor on either side of your head. Push with your legs and arms, arch your back and lift your hips and shoulders off of the ground so that you can place your head on the floor. For comfort use a pillow or thick exercise mat. Try to extend your neck so that your weight is on the top of your head. Carefully remove your hands so that your weight is balanced on your feet and head only. Hold this position for as long as is comfortable, attempting to increase the duration of your holds as your neck muscles become stronger.
References
- "Rugby Fitness Training:A Twelve-Month Conditioning Programme"; Ben Wilson; 2006
- "Boxing Fitness: A Guide to Get Fighting Fit"; Ian Oliver; 2007
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