1. Prepare with Pressure
Isometric exercises are a great way to prepare the neck to increase the load weight by strengthening the muscles through isolated, continued pressure. The stronger the neck muscles are, the easier it is to maintain a healthy posture; the neck is extremely vital for weight strengthening exercises. Strong neck support also prevents neck and shoulder pain after lifting. You can perform isometric neck exercises while standing or sitting. Move one hand to the side of your head and hold it in place beside your ear. Push on your hand with your head, but hold your arm stiffly in place. Hold the pressure as hard as you can without straining your neck or moving your arm for a count of 10. Release and wait a few seconds and then repeat the exercise on the other side of your head. Repeat the pattern on the front and back of your head. Continue to breathe deliberately in and out when doing isometric toning exercises to keep the flow of blood circulating properly.
2. Keep Your Neck Flexible
Keep your neck from tightening up with flexibility exercises during the day. One simple way to exercise the neck and prevent stiffness and pain is to move it around regularly. Use every opportunity to move your neck. While either sitting or standing, touch your chin to your chest. Pull as hard as you can and look at your feet for a count of ten, then release back up slowly. Counter this move by slowly moving your head up and looking at the ceiling. Include shoulder exercises to avoid neck pain and to strengthen the neck's support system.
3. Easy Does it
The neck is a delicate structure and vital to good health, so you must be careful when putting weight on it. Do not begin adding weights to your neck exercises until you have built a firm, flexible solid base. Start out with light weights, like a one-pounder and see how it feels. If you can lift your head easily, then increase the weight in one-pound increments. If you are doing plate raises, then keep your head straight at all times. Choose a spot on the ceiling to focus on and keep it in sight. While you don't want to help the lift along with your arms, you do want to prevent the plate from sliding off and crashing into your mouth. To avoid weights falling, particularly as you move into greater weight amounts, hold the edges of the plate lightly with your fingertips. Also use a towel you to set the plates on your forehead, instead of a smoother, more slippery cloth.
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