1. Always Warm Up First
You increase your risk of overextending your neck muscle during strength training if the muscle is cold before you start working with the weights. You can do 3 main neck stretches to warm it up. The neck tilt, lateral neck tilt and the neck rotation. To perform the neck tilt, stand straight and, without tucking your chin, slowly lower your head forwards to stretch the back of your neck. Hold the stretch for 20 seconds, pause and repeat. The lateral neck tilt stretches muscle closer to the front of your neck. To perform, stand up straight and gently tilt your head to the side. Hold for 20 seconds and repeat 3 times on each side. The neck rotation stretches the main neck muscles and is done by turning the head to one side and gently pressing the hand from the opposite side against the head for added resistance. Be sure to stand up straight when you do a neck rotation. Hold the stretch for 20 seconds and do this move 3 times on each side.
2. Use Full Range of Motion With Neck Exercises
Make sure when you're doing neck exercises that you perform each pose using a full range of motion. Avoid any jerking movements which will put strain on your neck muscles. Be sure to never bounce. Complete each exercise fully and smoothly and make sure your breath through each neck exercise. Also, do not force your neck into a position it doesn't want to go. You'll overextend the muscles that way and injure yourself. Remember, the neck muscle is extremely sensitive and if you hurt it, then you're out of commission until it heals. Full range of motion means that when you're in the process of doing a neck exercise, you only move it as far as you comfortably can.
3. Good Form is Crucial
You've heard about how important good form is for effective strength training. Good form is equally important when it comes to exercising your neck. Good form depends on the type of exercise you're doing. Most hand or manual resistance exercises require that you don't tip your chin. You can provide as much resistance as you're able to as long as you're able to keep your neck still and not have it jerking against the resistance. If you do shrugs with weights, then you need to stand very straight with your head level and your arms straight at your sides.
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