Boxers need strong neck muscles to improve their ability to absorb the impact of a head punch. Having a strong neck will also protect the cervical spine from whiplash injuries associated with being punched in the head. You can strengthen your neck by using a specialist neck harness available from sporting goods stores or, for some exercises, you can wrap a weight in a towel and hold it against your head. Your neck must be strong in all four planes of movement and there are a number of exercises you can perform to strengthen your neck for boxing.
Neck Extension
Kneel on all fours in a box position with your hands under your shoulders and your knees under your hips. Using a neck harness for resistance, allow the weight to pull your head forwards and down before lifting your head and trying to look up towards the ceiling. Repeat this nodding action for the desired number of repetitions. This exercise can also be performed in the standing position by leaning forwards at the hips and bracing your hands on your thighs.
Neck Flexion
Lie on your back on an exercise bench with your head hanging over the end of the bench. Hold a weight wrapped in a towel firmly to your forehead. Allow the weight to push your head backwards into extension before using the muscles on the front of your neck to lift your head. Try to touch your upper chest with your chin. Repeat this nodding action for the desired number of repetitions.
Neck Lateral Flexion
Lie on your side on an exercise bench wearing a neck harness or holding a weight wrapped in a towel to your uppermost temple. Allow the weight to push your head down towards the floor before lifting your head and trying to touch your ear to your shoulder. To develop both sides of your neck equally make sure you perform the same number of repetitions on both sides.
Neck Bridges
This is an advanced neck exercise that should only be attempted if you already have a strong neck and have no history of neck problems. Lie on your back with your legs bent and your feet flat on the floor. Place your feet close to your butt and put your hands palm-down next to your head so your elbows are pointing straight up to the ceiling. Simultaneously push down with your legs, push with your arms, lift your hips and arch your back so you can place the crown of your head on the floor--you may find you need to rest on a thick exercise mat for comfort. Once you are comfortably resting on your feet, hands and head carefully take your hands away and place your arms across your chest to load your neck muscles. Hold this position for as long as possible. Try to increase the duration of your holds from workout to workout.
References
- "Boxing's Ten Commandments: Essential Training for the Sweet Science "; Alan Lachica and Doug Werner; 2007
- "Boxing Fitness: A Guide to Get Fighting FitIan Oliver"; 2007
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