Perhaps the most neglected and most important muscles are those in your neck. Few people ever think about how necessary it is to exercise them. If you do care deeply, you may not know where to start. The following steps tell you exactly what you need to strengthen those neck muscles, and we'll show you how to do it in order to ensure a healthy, strong and injury free neck.
Do neck plate curls. Lie on your stomach against a flat bench so that your head is hanging over the edge. Your shoulders should rest near the end of the bench. Keep your torso flat.
Take both hands a rest a 5 or 10 pound weight on the back of your head. Hold it tight to make sure it doesn’t fall off. Start with your face pointed towards the floor and then tilt your head up, as if you are trying to stare up at the ceiling. Slowly lower your head back down to the starting position. This is one rep.
Perform 12 reps 4 times, with a minute rest in between sets.
Move on to front and back Isometrics. Stand straight up, with your feet flat and shoulder-width apart. Place the tips of your fingers of both hands against you in a forward stance. Start to push your head backwards while using your neck muscles to keep your head in place. Exert continuous pressure for approximately 10 seconds.
Place your hands on the back of your head, and push so that your head moves forward. Contract your neck muscles in order to keep you head still. Do this for approximately 10 seconds.
Repeat Steps 4 and 5 three times.
So side Isometrics. This exercise is very similar to the ones described above. Stand upright, with your neck straight and your feet shoulder-width apart. Place the palm of your right hand on the right part of your head, just above your ear. Try to push your head to the left, as if trying to get your ear and shoulder to touch. Use your neck muscles to keep your neck and head in place.
Repeat the above exercise with the other hand, pushing your head to the right. Perform these exercises 3 times