The Best Exercises For The Neck

The neck is the part of the body that separates the head from the torso or trunk. It is highly flexible and allows the head to turn in all directions. The anatomical name for the human neck is the cervical spine. The cervical aspect of the spine is comprised of seven bony segments, typically referred to as C-1 to C-7. If you want to strengthen the neck, the target muscles are the upper/middle/lower trapezius, posterior deltoid and rhomboids.

Shrugs

Shrugs can be performed with either a barbell or dumbbells. Dumbbells are a better option because they allow your shoulder blades to be retracted. This will increase your overall range of motion. Shrugs are one of the only isolated exercises for the upper/middle trapezius. You set yourself up in a standing position, holding a dumbbell in each arm. Your shoulders will remain pulled back throughout the movement. Begin by slowly elevating your upper neck muscles as much possible. After a one to two second hold, lower your upper neck gradually until you reach your starting position. The upward or downward phase will not be dictated at all by your arms. They stay vertical to the floor, as relaxed as possible. Perform as many repetitions as your form will allow.

Prone "T" retractions

Prone "T" retractions will engage the middle/lower trapezius muscles. This exercise is
integral in enhancing postural alignment and shoulder stability.You will need a wide table that is secure enough to support your body weight. Lie face down with your forehead on a thick towel. Using a towel will prevent your face from being smothered in the table. Your arms are both straight with a dumbbell in each hand. The upper arms start on the table with the dumbbells held vertical to the floor. Your legs are straight with your midsection situated on a pillow. Start the motion by bringing your arms upward off the table. You hold for a second once your arms and torso form the letter "T." Slowly bring the arms downward until the upper arms glance the table. Continue the above steps until the designated number of reps are achieved. Avoid excessive head or hip movement.

Prone One Arm Dumbbell Rows

One arm dumbbell rows incorporate the rhomboids, posterior deltoid and the lower trapezius. Keeping these three muscles strong and flexible will prevent kyphosis of the spine. Kyphosis is a common condition in which the upper spine has an unnatural, advanced curvature. You will need an flat bench to perform this exercise. Your right arm is straight with the hand flat on the bench. Your right leg is at a right angle with the anterior (front) lower leg on the bench. Your left arm is in a hanging position, holding a dumbbell. Place your left foot flat on the floor. Begin the motion by bending your elbow and bringing the dumbbell upward. Hold the position once the left elbow passes the torso. Make sure the left area of the scapular retracts enough to dictate the upward phase. Control the dumbbell downward until the left arm gets back to a straight position. Prevent the left shoulder from elevating too much. Switch sides once muscle fatigue is reached.