Head harnesses are popular with boxers, football players and rugby players and are used for developing a stronger, bigger neck. If you are new to working out with a head harness, you should start your workouts conservatively and increase intensity and duration gradually. Too much too soon can cause severe neck pain and headaches, which may take up to a week to subside. Make sure you warm-up before working out with your head harness by performing some head circles and shoulder shrugs.
Standing Neck Extension
This exercise will develop the muscles on the rear of your neck and your upper back. Place the harness on your head, ensuring the weight is hanging in front of your body. Bend your knees slightly, push your butt back and lean forwards. Place your hands on your thighs for support. Allow the weight to pull your head forwards. Keep your upper body still and lift your head to look up at the ceiling. Hold this top position for a second. Lower your head back towards the floor and repeat. You can also perform this exercise on all fours, or lying on your stomach on an exercise bench.
Neck Lateral Flexion
Lateral flexion involves bending your neck sideways against resistance. This movement is particularly important in football and rugby. Lie on your side on a flat exercise bench or something similar. Position your head so that it extends past the end of the bench. Adjust the head harness so that the weight hangs down from the side of your head towards the floor. Allow the weight to pull your head to the side--try to touch your shoulder to your ear. Hold the bottom position for a second or two. Lift your head up and try to touch your other shoulder with your other ear. Hold this top position for a second or two. Lower your head and repeat for the desired number of repetitions.
Forward Neck Flexion
This exercise develops the muscles at the front of your neck. These muscles are particularly important in boxing and will improve your ability to resist the force of a straight punch. Lie on your back on an exercise bench or similar raised surface. Position yourself so that your head extends over the edge of the bench. Adjust the head harness so that the weight is behind your head and hanging down towards the ground. Allow the weight to pull your head back and down towards the floor. Hold this stretched position for a second. Raise your head and try to touch your chin on your chest. Continue this nodding action for the duration of your set.
References
- "Fit for Combat: When Fitness is a Matter of Life or Death"; Robert G. Yetman; 2005
- "Boxing Fitness: A Guide to Get Fighting Fit"; Ian Oliver; 2007
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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