Certain sports, such as rugby, football, hockey, wrestling and boxing, all require a strong neck. In bodybuilding, a well-developed and muscular neck adds to the overall impression of size and power. Your neck muscles work hard all day to support the weight of your head. Stronger neck muscles can help to reduce the incidence of non-specific neck pain. The main muscles of the neck are the levator scapulae, sternocleidomastoid and upper trapezius and you can strengthen these muscles in several ways.
Barbell Shrugs
The barbell shrug targets your trapezius, which runs from your upper spine up to the base of your skull. To perform this exercise, stand with your feet hip-width apart and grasp a barbell with a hip-width overhand grip. Keep your arms straight and shrug your shoulders as high as possible. Imagine you are trying to touch your ears. Hold this uppermost position for one to two seconds, and then lower your shoulders and repeat. Perform two to four sets of eight to 12 repetitions of this exercise using a challenging weight. For variety, you can also perform this exercise with dumbbells.
Modified Front Bridge
The modified front bridge targets your sternocleidomastoid muscles located on the front of your neck. These muscles are especially important for boxers and martial artists as they must work hard to resist the force of a punch to the head. To perform this exercise, stand an arms' length from a wall and hold a folded hand towel on your forehead. Extend your free arm and place your hand on the wall. Bend your supporting arm and lean your forehead against the wall while keeping your feet in position. Remove your supporting hand so that your weight is resting on your forehead. Hold this position for 30 to 60 seconds, and then rest. You can make this exercise more challenging by moving your feet further back. Advanced exercisers perform this exercise with their heads resting on the floor.
Lateral Neck Flexion
This exercise strengthens the levator scapulae muscles, the ones on the sides of your neck. The main advantage of this exercise is that it can be performed anywhere. Sit and place your left hand against your head just above your ear. Contract your arm muscles strongly and press your head into your hand. Hold this position for 30 to 60 seconds and then relax. Repeat the exercise on the other side. The harder you press your head into your hand, the more challenging this exercise becomes. You can also perform this exercise while standing.
Neck Bridge
The neck bridge is an advanced strengthening exercise used by wrestlers, boxers and martial artists to build strong and muscular neck muscles. Perform this exercise on a thick exercise mat for comfort. Lie on your back with your legs bent and feet flat on the floor. Place your hands on the floor next to your head, with your palms facing down. Push your hands and feet into the floor and lift your body up while simultaneously arching your back and neck. Place your head on the floor between your hands. Once you have found your balance, remove your hands and cross your arms over your chest. Hold this position for a long as possible. This exercise is not suitable if you have any history of upper back or neck injury.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Never Gymless : An Excuse-Free System for Total Fitness"; Ross Enamait; 2006
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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