1. Rid Yourself of a Week Neck
Bodybuilding. It creates an image of pumping iron and bulking up your muscles. That usually means your shoulders, arms, legs, back and stomach. But your neck? That's right. The neck is no longer the forgotten muscle group. Not only does training your neck add to the overall appearance of a beefed-up physique, it also enhances an athlete's performance, safeguards against injury and reduces stress. Using a four-way neck machine available in a limited number of gyms is the best way to work all sides of your neck.
2. The Four Major Muscle Groups
Familiarize yourself with the neck's muscle groups and their purposes before using a four-way neck machine. The rotators allow your head to move sideways like when glancing behind you. Flexors are responsible for your head's downward movement, such as bringing your chin to your chest. Lateral flexors offer the side-to-side motion that allows your ear to meet your shoulder. Extensors provide the backward tilt motion the lets you look upward. A four-way neck machine works all of these muscle groups except the rotators.
3. Flex Your Flexors
Use the four-way neck machine to work your flexor muscles. Place your forehead against the pad. Bend over and let your head drop forward. Gradually bring your head up in a motion similar to touching your chin to your chest. Start with a light weight and repeat 10 to 15 times for 3 sets. Repeat several times. Work your lateral flexors in a similar manner, only this time move your neck in a sideways motion. Be sure to repeat the exercise for the left and right side of your neck
4. Extend Your Extensors
Work your neck extensor muscles on a four-way neck machine much the same way as you would using a headstrap. Attach the strap's chain to a low pulley or fasten weight plates to the chain. Place your hands on your thighs and lean forward from your waist. From that position, lean your head back and look toward the ceiling. Use moderate weight and repeat 10 to 15 times for 3 sets.
5. Rehabilitative Powers
There's special model four-way neck machines used specifically for neck rehabilitation. These models aid patients in rehabilitation centers, physical therapy clinics and other medical facilities dealing with cervical spine injuries. Individuals suffering from this type of injury benefit from the one-and two-pound resistance plates of these machines. Contrary to the 10 to 15-pound plates found on most other models, the lower weight strengthens the neck gradually and safely while increasing flexibility. Like its counterparts, the rehabilitative machines work each side of the neck.
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