A strong neck is an important, but often overlooked, component of fitness. Although some exercises work parts of your neck, they don't hit the neck at all angles. Use a four-way neck machine, which is available as a plate-loaded or weight stack machine, to work your neck flexors, lateral flexors and extensors.
The Machine
Several different manufacturers produce a four-way neck lift machine. The basic function is the same, although the design of the machines differs slightly. Weight stack machines have an integrated stack of weight plates; you have to add weight plates to a plate-loaded machine. The four-way neck machine has a seat, and some have a back rest. An adjustable pad hangs above the seat. Place your head against the pad from different angles and push against the resistance to work your neck muscles.
Neck Muscles
The sternocleidomastoid and splenius are the two main neck muscles. The splenius starts at the base of your skull, runs diagonally across your upper back and attaches on your thoracic spine. The sternocleidomastoid starts at the base of your skull, runs vertically down your neck and attaches to your clavicle and sternum. These muscles flex your neck, pulling your chin toward your chest, and extend your neck, pulling your chin away from your chest. They also laterally flex your neck, pulling your ear toward your shoulder.
The Movement
The four-way neck lift exercise involves moving your neck in four different directions. Target your neck flexors by placing your forehead against the pad and pushing your chin toward your chest. Turn around and place the back of your head against the pad. Push your head back, pulling your chin away from your chest to work your neck extensors. Turn sideways and place the side of your head against the pad. Push your ear toward your shoulder to work the lateral flexors. Turn and face the opposite direction and repeat on the other side.
Considerations
Although the four-way neck lift exercise targets the neck muscles from several different angles, it does not include rotation -- looking to the side, which is another action of the neck muscles. For a complete neck workout, include a neck rotation exercise.
Start with light weights when you first do these neck exercises. Perform the exercises slowly and with control. Do not jerk your head or do any ballistic movements. If you have neck problems, consult a physician before doing the four-way neck lift exercise.
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