How to train neck muscles

Many people are prone to cervical spondylosis as they age, mainly due to working or studying with their heads down for long periods of time. Therefore, when we reach a certain age, we must pay attention to neck problems. Of course, in addition to this, another way is to protect the neck when we are young and exercise the neck muscles, so that we will not be so easy to get cervical spondylosis. Next, let us learn about how to train the neck muscles?

Supine Neck Flexion and Extension Lie flat on a bench with your head extended out of the bench. Relax your neck and let it drop as much as possible. Relax your whole body, then use the strength of your neck to lift your head up until your chin is close to your chest, and slow down the speed. Pause for 2 to 3 seconds, then slowly lean back until the neck muscles are completely relaxed. (Note: When doing this exercise, the body should remain in a supine position with the back not leaving the bench) Pay attention to adjusting your breathing. Repeat 20 times, 5 to 10 sets.

Stretching is a folk method that we often played when we were young. Lean your back against a wall or a chair, and push the headrest against the wall, keeping your head and body still, and your muscles tense and contracted. Later I heard that this is called "tension"; or cross your hands and place them on the headrest, push your hands forward and the headrest backward, opposing each other, without moving your head and neck. When exercising, the neck muscles should be kept tense for 3-5 seconds, and then relaxed for 3-5 seconds as one cycle. Exercise 100-200 times a day, divided into 5-10 groups.

I often feel this way when I lie down and wash my hair at the barber shop. Lie on your back on the bed, remove the pillow, push the headrest back against the bed, lift your shoulders and back, hold this position for 3-5 seconds, then relax your muscles, lower your shoulders and back to rest for 3-5 seconds as one cycle, in order to achieve the purpose of exercising the neck and back muscles. Exercise 100-200 times a day, divided into 5-10 groups.

Abdominal machine exercise

The abdominal machine can exercise the neck muscles. You need to know that the abdominal machine is a comprehensive fitness equipment that can exercise more than just the abdominal muscles. The specific steps are: lie on the abdominal machine and use your neck to exert force.

The prone chest lift is the reverse of the supine shoulder lift, or you can do them alternately. Lie face down on the bed without pillow, lift your head and chest up, lift your head and neck off the bed (commonly known as "flying swallow" or "small flying swallow"), hold for 3-5 seconds, then relax your muscles, lower your head, neck and chest to rest for 3-5 seconds for one cycle, exercise 50-100 times a day, divided into 3-5 groups. This method is the most laborious, so do a little at a time.

Many people wonder how deadlifts can train the trapezius muscles, but they are indeed very effective for the trapezius muscles. In fact, there’s a reason the deadlift, along with the squat and bench press, is considered one of the three major powerlifting exercises. The bench press tests the comprehensive strength of your entire upper body. Don't think that you can get good results in bench press just by training your triceps and pectoral muscles. Your shoulders and back are also essential. Squats mainly test your lower limb strength and core strength, while deadlifts require muscles throughout the body: forearms, trapezius, lower back, legs...so practicing deadlifts is also very beneficial for building muscle in your trapezius muscles.

Farmer's walk: hold a dumbbell in each hand (preferably heavy ones) and place them vertically at the sides of your body, keeping your body tight and not shaking. Then... just start walking in a straight line, walk 30 meters, do 4 sets.

How to train neck muscles? Although it is not that simple, it can be achieved if we exercise well. In addition, even if you are not training your neck muscles, we still need to exercise in our daily life to ensure that we have a healthy body to do more meaningful things and the things we must do.