The gym offers you multiple gadgets and devices to work all parts of your body. Capitalizing on this equipment requires a regular workout schedule and exercises for all of your major muscles. The neck area contains small and large muscles that help give stability to the thoracic spine. All areas of the neck can be worked at the gym provided you do the right exercises.
Neck Flexion
Neck flexion is a motion performed when you move your chin closer to your chest. At the gym, you can do a face-up neck flexion exercise with the help of three tools. This exercise primarily targets the sternocleidomastoid muscle which sits on the front side of the neck. Before you begin, wrap a towel around a weight plate and hold it in your hands. Lie flat on your back on a weight bench with your neck just past the end and lightly place the weight plate on your forehead. Slowly lower your head back as far as possible, then move it up as high as you can. Hold the top position for a second and repeat. You will feel the muscles on the sides of your neck working when you lift your head.
Neck Extension
Neck extension is the opposite motion of neck flexion. A neck extension exercise requires the same tools as neck flexion, except you perform this exercise with your body in a different position. Lie on your stomach on the bench and move your neck just past the end of the bench. Lightly hold the weight plate on the back of your head and lower your head down slowly. Lift your head up against the resistance as high as possible, hold for a second and repeat. The main muscle targeted here is the splenius. This runs from the back of the skull down to the vertebral column at an angle.
Lateral Flexion Exercise
Lateral flexion is the motion involved with tipping your head sideways. The gym has a lateral flexion machine that allows you to do this motion. Sit on the seat with the right side of your head resting against the padded lever arm and hands gripping the handles. Keeping your body still, push against the lever arm and move your head laterally to your right as far as possible. Slowly raise your head back up, repeat for a set of reps and switch sides. This machine has a pin-adjusted weight stack to change your resistance.
Shrugs
Shrugs work the large muscle at the base of the neck called the trapezius. This muscle runs down to the middle of the back and it also flares out over the collar bones. You have the option of using a set of dumbbells, a barbell with weight plates or a special diamond-shaped bar to do shrugs. To use dumbbells, stand with your feet shoulder-width apart and hold the weights down at your sides with your palms facing in. Keeping your arms straight and close to your sides, elevate your shoulders as high as you can and hold for a second. Slowly lower your shoulders and repeat. When doing this exercise, it is important not to rotate your shoulders or let them move forward and backward -- this will place excess stress on the shoulder joints.
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