How to effectively strengthen neck muscles?

For men who are working out or planning to work out, it is not just about exercising the arm, chest, and thigh muscles. Neck muscle training is also important. The muscles in the neck can make people look strong and are also beneficial to the cervical spine. So how can we effectively strengthen the neck muscles? The editor has collected some methods for exercising neck muscles here. Let’s take a look.

Wear a special training cap with weights hanging on it, stand with feet shoulder-width apart, upper body slightly leaning forward (without hunching back), and hands on knees. Bend the head forward, and then use the strength of the neck muscles to lift the head up and backward until it can't be tilted back any further. Pause for a moment, and then use the neck muscles to control the weight. Slowly return the head to the forward flexed position and relax the neck muscles. Then redo it. When doing the movement, the upper body should remain still, and only the neck should be flexed and extended. Inhale as you lift your head up, and exhale as you bend forward.

Lie on your back on a bench with your head extended outward, your neck muscles relaxed, and your head lowered as far as possible. Then use the contraction of the neck muscles to lift the head, with the chin close to the chest. Pause for a moment, then slowly fall the head back and relax the neck muscles. Then redo it. When doing the exercise, the back should not leave the bench. The head should be lifted and lowered entirely by the contraction of the neck muscles. The movement should be slow and steady. Inhale as you lift your head up, and exhale as you lower your head.

Another method: sit with your back against the wall, and push the headrest against the wall. The head and body do not move, but the muscles are tense and contracted. This is called isometric contraction of muscles, commonly known as tension. Or cross your hands on the headrest, push your hands forward and the headrest backward, counteracting the tension between each other, and the head and neck do not move. When exercising, the neck muscles are kept tense for 3-5 seconds, and relaxed for 3-5 seconds, which is one cycle, or one time. In this way, exercise 100-200 times a day, divided into 3-5 groups.

These methods of exercising the neck muscles may be very tiring, but the effects are very good. After a period of time, you can see that the muscles in your neck have been noticeably strengthened. But you must persist and never give up halfway, otherwise all your efforts will be wasted. You should also pay more attention when exercising your neck muscles and increase the intensity slowly to prevent neck injuries.