Strengthening the neck muscles through exercise can prevent neck pain, reduce neck tension and improve posture. Unlike other larger and stronger muscles, the neck should be trained using lighter weights, as placing too much stress on the neck can lead to injury. Training the neck two times a week using three to four exercises should be sufficient for strengthening the muscles.
Weighted Harness Neck Extension
The weighted neck harness builds the splenius muscle of the neck. Place the neck harness on your head and add the desired total weight on the neck harness chain. Let the weight hang in the air. Sit down on the bench and put your feet in front of you on the ground. Put your hands on your knees. Lift your head up and back by extending your neck. Then, lower your chin down towards your upper chest region by bending the neck down and repeat the movement.
Weight Plate Neck Extension
The weight plate neck extension exercise is for the splenius muscle. Grab a weight plate with both hands and lay with your back on the bench. Keep your head off the bench and place your feet in front of you on the ground. Hold the weight plate on your forehead. Lower your head back by extending your neck back. Then, raise your head back up and bring your chin towards your upper chest. Repeat the motion.
Cable Machine Neck Flexion
Cable machine neck flexions are for the sternocleidomastoid muscle of the neck. Select the desired amount of weight on the cable machine. Attach the neck harness on the cable pulley. Place a bench in front of the cable machine and sit on the bench facing away from the machine. Sit down on the bench, grab the neck harness attached to the machine and place the neck harness on your head. Place your feet in front of you on the floor and your hands on your knees. Lower your chin down towards your upper chest by bending your neck. Then, lift your chin back up by extending your neck.
Weighted Neck Flexion
This movement is for the sternocleidomastoid muscle. Grab a weight plate with your hands and lay with your back on the bench, with your head kept off the bench. Place your feet in front of you on the floor. Hold the weight plate on your forehead and position your head back. This is the starting position. You're your head up, bringing your chin towards your upper chest by bending the neck. Then, lower your head back and down to the initial point and repeat the exercise.
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