The neck contains a series of small muscles on the front and sides, and a large muscle that runs down the back. Keeping these muscles strong helps stabilize the upper neck area which proves beneficial to such sports as wrestling, boxing, mixed martial arts and football. By doing one particular exercise, you can target the muscles in the front of the neck.
Neck Flexion Exercise
The head has the ability to move in several ranges of motion. These are known anatomically as flexion, extension, rotation and lateral flexion. All of these motions are made possible by the muscles that surround the neck. Flexion takes place when you decrease the angle between two body parts. A neck flexion exercise involves this motion and it targets the muscles on the sides of the neck.
Focus Muscle
The neck flexion exercise zeros in on one muscle that runs from the side of the skull down to the thorax called the sternocleidomastoid. The sternocleidomastoid muscles both get worked simultaneously when you move your head downward and independently when you turn your head laterally to the side.
Exercise Technique
The neck flexion exercise requires a couple of fitness tools and a towel. The towel is used for protection. The neck is a fragile area, so you need to be cautious when doing exercises. Begin in a face-up position on a weight bench with your feet placed on the bench or flat on the floor. Carefully slide your body back until your neck is just past the end of the bench. Wrap the towel around a weight plate and hold it on your forehead with both hands. Keeping your body still, bend your head back as far as possible, then lift it up as you tuck your chin in toward your chest. You will feel your muscles working when you do this. Hold for a full second, slowly lower your head and repeat.
Variations
Doing neck flexion exercise from a lying position is only one variation. You also have the option of doing it from a standing or seated position. In this case, you need to use your hands or a towel for resistance. To use a towel, grasp the ends with your hands and place the center on your forehead. Pull back on the towel as you push your forehead into it forcefully. Once you feel a contraction on the front and sides of your neck, hold until you become fatigued and slowly release. For a variation, place your hands on your forehead and press against them. Both of these exercises are isometric which means there is no lengthening or shortening of a muscle. Perform this same holding exercise with your hands on the sides or your head and behind your head to work all the muscles around your neck.
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