Strength Training for a Strong Neck
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Author: Lynn VanDyke Strength training is often thought of as the lurking ground
for the strong and muscular among us. Only a few years ago
the free weight area was a breeding ground for modern day
Herculean men. Men that had on barely there tank tops and
those 80's M.C. Hammer pants.
They strutted around and stuck out their chest, they made
loud grunting noises and often times slammed down the free
weights. The lesser among us, mostly women and average
Joe's, were left to the cardio area and fitness classes.
Fast forward a few years and things have changed. A lot.
Strength training is now becoming recognized as one of the
best weight loss methods around. After all the more lean
muscle someone has the more calories they will burn per
day. Women and men, average Joe's and Jane's are all
making their way to the free weight area.
They all know a thing or two about strength training. They
know to lift a heavy enough weight over a period of several
sets. They know to do strength training before they do
their cardio. They also know to have proper form at all
times. Or do they?
The other day I was walking around the gym and noticed one
of my average Joe members on one of the neck machines. My
eyes popped out of their sockets and I stood there in
disbelief as this average Joe was whipping his head back
and forth.
I quickly walked over to him and asked if he would like a
few pointers. He stopped the back and forth motion of the
neck machine and agreed to listen to some of my suggestions.
I started to explain that doing exercises for the neck is
not necessary to do several times a week. I also mentioned
that if he decided to do strength training for his neck
muscles then he could get by with doing them about once per
week. Anything more really was not necessary.
The average Joe sat attentively as I explained that his
form was a bit off. All movements and motions should be
done in a slow and controlled form when performing strength
training exercises for the neck. It's not a good thing to
have whiplash.
There are several neck exercises that can be performed in
the gym or at home. Typically there is one machine in the
gym that pertains to strengthening the neck. The side of
the head will rest on a cushioned bar. The exerciser can
slowly begin to push the cushioned bar down to their
shoulder. Obviously this would need to be repeated on the
opposite side of the head as well.
Similar exercises can be done at home. One friend can
place their hand on the left side of another friend's head.
The first friend can begin to apply resistance as the
second friend slowly pushes their left ear towards their
left shoulder. The right side should be done afterwards.
Another option to strength train the neck is to lie face
down on a bed. Allow the head to relax off one of the
sides. Slowly pick the head up as far as possible before
you slowly begin to lower it back to start.
Alternatively, lie face up on the bed. The head should
still be relaxed off the side. Slowly lift the head up as
far as it is comfortable and then slowly lower back to
start.
Work at a slow and controlled pace while strength training
the neck. It is also important to stretch and warm up as
one would with any other exercise program.
Several studies have shown that strength training the neck
reduces neck pain in most individuals. It has also been
show to increase neck strength and increase range of
motion. The only caveat is to strength train with caution.
Always talk with a qualified professional if you are not
sure how to perform an exercise.
About the Author:
Lynn VanDyke is an elite personal fitness professional and
fitness nutritionist. She is the proud owner of
dedicated to helping you achieve safe and life long fat
loss. You may learn more about her and her wildly popular
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