Sports such as rugby, wrestling, boxing and football all require a thick, strong neck. Strong neck muscles support your cervical vertebrae and reduce your risk of neck injuries when you are tackled, punched or thrown. In bodybuilding, a thick neck is desirable for aesthetic reasons. There are a variety of exercises you can perform to make your neck thicker and stronger.
Neck Bridges
Bridges are a traditional boxing and wrestling neck exercise that will build and strengthen the muscles in the rear of your neck. Lie on your back on an exercise mat. Bend your legs and place your feet close to your butt and position your hands palms-down next to your head. Push with your arms and legs while simultaneously lifting your hips and arching your back. Place your head on the floor between your hands. Try to get your weight so that it rests on the front of the top of your head. Once you are in position, slowly remove your hands from the floor and place them on your legs or across your chest. Hold this position for as long as possible and try to increase the duration each time you work out. To make this exercise more comfortable, place a thin pillow underneath your head.
Neck Extensions
Neck extensions require a neck harness, available from sporting goods stores, and will develop the muscles on the back of your neck. Place the neck harness on your head and sit on an exercise bench. Put your hands on your legs to support your upper body and let the weight hang down between your knees. Bend your neck forward and lower the weight toward the floor, then lift your head so that you can look up toward the ceiling by extending your neck.
Neck Flexions
To strengthen the muscles on the front of your neck, lie on an exercise bench so that your head extends past the end of the bench. Slowly extend your neck and point your chin to the ceiling as if you were trying to look back toward the floor. From this position, lift your head and place your chin on your chest. Make sure you only move your neck and not your shoulders or upper back, which would reduce the effectiveness of the exercise. Increase the demand of this exercise by using a neck harness.
Neck Lateral Flexions
Lateral flexions will develop the muscles in the sides of your neck. Raise your left hand and place it against your left temple. Brace your arm and hold it strongly in position. Using your neck muscles, try to push your left ear down to your left shoulder against the resistance of your arm. Push as hard as you can for as long as you can. Change sides and repeat. Continue alternating sides for the desired number of sets.
References
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Complete Conditioning For Rugby"; Dan Luger & Paul Pook; 2004
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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