1. Strengthen Your Neck All the Way Around
Muscles in your neck can weaken without proper exercise and cause discomfort in the form of headaches. The muscles of the neck serve a vital purpose in supporting your head, which can weigh up to 15 pounds. Weak neck muscles can lead to poor posture that in turn can cause strain into the muscles of the back. You can strengthen the muscles in your neck by using a 4-way neck machine that enables you to work your neck in four different directions to focus training on all sides of the neck. For the muscles at the front of your neck, including the sternocleidomastoid muscles that run from just under the ears to attach to the collar bone, you can perform bilateral flexion exercises on the machine. This exercise starts with you sitting on the seat pad with the head pad directly in front of you. Adjust the seat so that your face rests against the center of the head pad and your chest rests against the back support of the machine. Grip the handles provided in order to isolate the neck muscles during the exercise and slowly press forward on the head pad, using only the muscles in your neck.
2. Physical Therapy With the 4-Way Neck Machine
After suffering an injury or enduring surgery in the neck area, you may require physical therapy to help strengthen the affected neck muscles. A 4-way neck exercise machine designed specifically for physical therapy generally starts with lighter weights than bodybuilding machines. In the physical therapy setting, you can start with a weight as low as one pound to get your neck back in proper shape. You can rotate the head pad into the correct position, directly in front of you, and adjust the seat for your height before you start this exercise. Add a weight recommended by your physician or trainer to start and sit on the seat pad facing the head apparatus. Keeping your back straight and pressed against the seat pad, press against the head pad to rotate it as far forward as you comfortably can.
3. Strike a Balance When Bodybuilding
A 4-way neck machine designed for bodybuilding usually starts the weight stack at 10 pounds and increase to 120 pounds. You should always start with a somewhat light weight when you begin exercising the neck to prevent muscle strain or damage. Remember that balance is the key to overall performance, so once you train with the bilateral flexion exercise, continue with lateral flexion and cervical extension exercises to work the sides and back of the neck as well. You can perform all of these exercises on one 4-way neck machine with just a few minor adjustments to either the arm holding the head pad or the seat.
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