Building strong neck muscles may not be on your first priorities list when working out, but, in fact, you shouldn’t neglect them. They not only add to your overall image but are also good for your health! In 2008, scientists from National Research Center for the Working Environment in Copenhagen proved that strengthening your neck relieves pain in this area, so why not start benefiting yourself right now and do some neck-building exercises?
But don’t overdo it. Your neck is more vulnerable than the rest of your muscles, so keep the weights lighter than you would for other exercises. Waking up one day without being able to turn your head is not a sensation you’d like to experience. So keep your neck safe and don’t break it!
Dumbbell shrug 0:33
Face down resistance 1:31
Single-arm dumbbell row 2:24
Lateral raise 3:34
Front dumbbell raise 4:28
Face up resistance 5:31
Reverse fly 6:30
Additional recommendations 8:09
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– Dumbbell shrug is an exercise that targets both your shoulders and your neck, so there’s a double benefit here. It’s a basic set that should be incorporated in any neck workout.
– Face down resistance exercise targets your neck specifically, but it should be performed with caution: if you do it wrong, it can lead to serious injury.
– Almost any exercise, if it’s not extremely isolating (like biceps curls, for example), targets several muscles at once. Dumbbell rows are not an exception: they target your triceps, shoulders, and back of the neck.
– Lateral raise targets not only your neck and traps but your shoulders and upper arms as well.
– Front dumbbell raise targets the front of your shoulders, your traps, and sides of the neck, as well as the upper chest muscles.
– With face up resistance you’ll be targeting your traps, deltoid muscles, and the back of the neck.
– Reverse fly exercise doesn’t directly affect the neck. It targets the rhomboid and the deltoids, making your neck and shoulders stronger and more flexible.
– Don’t forget to warm up your neck. It’s one of those regions of your body that are more vulnerable when it comes to strain damage, along with your lower back and joints.
– Neck workout shouldn’t be the only workout of a day — it’s normally combined with something else, and trainers argue about which is best: to combine it with your arms and shoulders day or give it a go on a chest and back day.
– It’s as important to cool down after a neck workout as it is to warm it up. Cooling down is often neglected at the gym, but professional trainers advise against this practice.
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