How to exercise neck muscles

Maybe everyone has this feeling, that is, if we always maintain a posture for a long time or due to factors of body posture, the neck muscles will become uncomfortable. If it is serious, it will cause muscle strain in the neck muscles, and the consequences are very serious. Therefore, the neck muscles should be properly exercised in order to better achieve the effect of fitness. So how to exercise the neck muscles?

During the asana practice, the body can feel changes in a relatively short period of time. With the help of tools such as yoga belts, yoga bricks, yoga stools, chairs, etc., seemingly difficult yoga asanas can be completed easily, thus ensuring that practitioners can complete many classic yoga asanas without unnecessary pain, and can better experience the subtle process of tensing, stretching, and relaxing their bodies throughout the practice.

Barbell Shrug

Hold the barbell with both hands flat on the ground, with your hands shoulder-width apart and your body straight. When you are ready, relax your arms and wrists, and use your shoulder strength to drive the barbell upward. Slow down when lifting it, and you can go a little faster when putting it down. In the initial stage, do 15 reps per set and do as much as possible. Later on, increase the amount appropriately until you feel soreness in your neck.

Farmer walking

Hold a dumbbell in each hand (the weight can be heavier) and place them vertically at the sides of your body, clamping your body tightly and not shaking. Then... start walking in a straight line, 20 meters per set, do 10 sets.

Deadlift

The deadlift, along with the squat and bench press, are known as the three major powerlifting events. The bench press tests the comprehensive strength of your entire upper body. 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.

The frequency and intensity of muscle exercise should be such that you feel soreness during exercise and the discomfort disappears after exercise. Also, it should be noted that if you feel neck soreness, discomfort, stiffness, etc. after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms. This can strengthen the neck muscles, enhance the stability of the cervical spine, and achieve the purpose of preventing and slowing down cervical degeneration.

For our own health, we need to exercise the muscles in all parts of our body more. Only through better fitness can we make our bodies healthier and make the muscles of our body more perfect and stronger. I hope everyone can understand some exercises for the neck and be able to exercise them correctly.