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Neck
Just think about how often you use your neck muscles: while driving, in conversation,
during sports, and even while watching television. Now think about how many
people complain about a sore neck. It seems that if a person is stressed out,
the first thing they complain about is soreness in their neck. All of this can
be avoided by doing a very simple low-impact neck exercise designed to strengthen
your neck and add flexibility.
Resistance
A little bit of resistance can go a long way. Simply put the palm of your hand
on your forehead. Press against your forehead until you head begins to move.
Counter that movement by pressing back with your neck muscles. Obviously do
this in moderation. We wouldn’t want you to injure yourself. You can even alternate
the amount of resistance between your palm and forehead. Your head will slowly
rock back and forth. This is good for flexibility.
Shoulder Shrugs
This one is a little higher impact. Don’t try this until you are comfortable
with the first exercise. As a byproduct this also helps workout the forearms,
which is a nice bonus. First you grab a barbell with your arms shoulder length
apart. Stand up and be sure to keep your feet shoulder length apart as well.
Hold the barbell at arms length.
Keep your arms straight during the entire movement. Sag your shoulders downward
as far as you can. You will feel your traps stretch; hold this position for
at least second. Then shrug your shoulders upward and squeeze your traps at
the top.
Upright Rows
This is a great neck exercise for strengthening the muscles of your shoulder.
Primary these muscles are the traps, neck, and the delts. Other muscles it works
out are the biceps, brachs, and the forearms. Grab a barbell slightly narrower
then shoulder width. Stand up with your feet shoulder width apart. And again
hold the barbell at arms length in front of you.
Keep your elbows above your hands at all times. Otherwise your arms will be
doing all the work and it may strain them. Pull the barbell directly up from
the position where you started, continue until the bar is slightly below the
chin. Hold this position for at least a second to maximize the peak flex. Go
back to starting position.
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