Neck training is used to improve physical performance and physical protection. Many peoples dont include neck exercises into they routine until they feel the discomfort that comes from a tight upper back. The neck perform many important functions within the body beyond supporting the head.
The neck stabilizes the movements of the upper body, as well as provides protection to the body when performing movements like turning the head or performing a squat. A chart that maps the muscles of the neck and the exercises that will work those muscle allows for the neck muscles to be trained in a way that doesnt require guessing as to which exercises will provide the best benefits to those particular muscle. The six major muscles of the neck control the different planes of movement of the neck.
Easy Neck Exercises for Strength, Safety, and Better Posture
The sternocleidomastoid muscle performs movements of rotation of the neck, while the upper trapezius and levator scapulae muscles performs movements of the shoulder. The scalene and splenius muscles assist with breathing when the body is under load, and the semispinalis capitis muscle perform neck extension movements from the back of the neck. Each of these muscles is controlled by a different movement of the neck, so it is impossible to perform movements that will strengthen all of the muscles at the same time.
For instance, if you perform exercises that only incorporate flexion and extension movements of the neck, then the lateral and rotational movements of the neck will be weakly due to the lack of specific exercises to activate those muscles. Flexion exercises are performed to strengthen the muscles along the front of the neck. Exercises that can be incorporated into a neck training program that includes these flexion exercises are performing chin tucks against a wall or performing exercises that use plates or exercise band while lying on a bench.
Chin tucks are an exercise that require no accessories but can help to even out forward head posture. Performing chin tucks will activate the deep cervical flexors that will help to support the neck in the proper position relative to the spine. Correcting the position of the neck will help to even out the feelings in the upper back after long periods of sitting.
Extension exercises are incorporated into a neck training program to ensure that the neck is balance. You can perform extension exercises by lying on the face on a fitness bench with the head hanging off the edge of the bench and laterally flexing the head to lift the upper body. This exercise can be used to build neck muscles for contact sports.
Alternative exercises that incorporate a harness allow for the neck to be loaded with additional weight, though only with light weights. An alternative exercise to perform in place of the laterally flexing exercises is the wrestler’s bridge, though only for athletes who has a base of neck strength and mobility. Lateral and rotational exercises are incorporated into a neck training program as the final stage in the training plan.
Tilting the ear towards the shoulder will activate the scalene and upper trapezius muscles of the neck on that side, while turning the head laterally will strengthen the sternocleidomastoid and splenius muscles. These exercises are separate on each side of the neck because one side of the neck muscles may be stronger than the other. By training each side of the neck separately, the imbalances that result from one-sided tightness can be prevented.
Safety rules should be followed in the performance of any neck strengthening exercises. The range of motion of the neck should never be forced, each movement should be performed slowly, and the body weight can be used or a light plate can be incorporated into the exercise. As the athlete gains strength in the neck muscles, additional weight can be incorporated after the athlete can perform twenty repetitions in a row.
The delicate structures in the neck should never be rushed in there strengthening. The exercises can be performed two or three sets each, and the neck exercises can be performed two or three times each week. Athletes of all types will experience the benefits of neck training.
For instance, football athletes will be able to absorb the impacts upon the field better with stronger neck muscles, leading to a reduction in the risk of concussions. Boxers will find their neck better able to roll with the incoming boxing blows. Rugby and wrestler athletes will find that their neck muscles provides the strength to hold their position during scrums or wrestler bridges.
Even the most competitive swimmer will benefit from a strengthening program that targets the neck muscles required to hold the head in proper positions while swimming. In addition to incorporating neck exercises into an athlete’s routine, certain habits can be adopted daily that will provide benefit to the neck. For instance, positioning the monitor to eye level will prevent tilting the head downwards, which can contribute to forward head posture.
Using a sleeping pillow that prevents neck strain will prevent morning stiffness. Incorporating neck circles or lateral tilts in the morning will allow for the neck muscles to remain flexible throughout the day. This chart is not created to assist athletes in increasing the muscle mass of their neck.
Instead, it is created to assist athletes in developing a neck that can provide support to their other physical activities. As a result, their posture will be more better, their tension headaches will even out, and their contact sports will be safer.
