According to the Mayo Clinic, exercising and stretching your neck regularly can help prevent neck pain. In years past, neck exercises were typically limited to holding a dumbbell on your head or simply pressing on one side of your head. Thanks to the development of high end workout machines, neck straps have become much more versatile in their ability to give you a complete neck workout.
Side-To-Sides
Mount the weight cable at the same height as your head on the weight machine and rack a small amount of weight on the stack of plates. Stand with your side to the machine and wrap the strap around your head just above eye-level. Move your head in the opposite direction of the machine slowly, gradually lifting the stack of plates up. Stop when your neck reaches the end of it's natural range of motion, and slowly return to the starting position. Repeat this motion for three to four sets of 12 to 15 repetitions.
Push Downs
Mount the weight cable at the highest possibly point on the weight machine and use a small amount of weight. Drop down on all fours facing toward the machine, and wrap the strap around your head above eye-level. Slowly pull your head down while attempting to press your chin into your chest. Once your chin reaches your chest, hold that position for one full second, then return to your original position. Repeat this exercise in three sets of eight to 10 repetitions.
Laying Bench Curls-Ups
Mount the weight cable at the lowest possible position on the weight machine and use the least amount of weight possible. Bring a weight bench to the front of the machine, and with your head on the side of the machine, lay on the bench on your back with your head hanging off of the end. Wrap the strap around your head just above eye-level, and slowly bring your head up to a level higher than the rest of your body. Hold the position for one second when your chin reaches your chest, then return your head to the starting position. Repeat this process for three sets of eight to 10 repetitions. This movement can be reversed by laying on your stomach and bringing your head back, instead of forward.
Warnings
If at any point during a neck exercise you begin feeling pain, be it dull or sharp, stop the exercise immediately and end the workout. The neck is a very sensitive area, and one false move can result in much more than a pulled muscle. Use a spotter for all neck exercises, and maintain a healthy level of communication throughout every set. More advanced weightlifters can move on to free weights while using a neck strap. Before using a neck strap, consult with your primary care physician to ensure you are healthy enough for this type of exercise.
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