I have often found that men interested in improving their bodies seldom practice neck exercises. This is a serious omission. If you will notice when you see a well rounded neck, it is sure to be attached to a fine pair of shoulders and a powerful, well conditioned body.
Above all else, let's give the neck proper consideration for not only the part it plays in appearance but our nervous conditions as well, because, you see, our physical wellbeing depends on the efficiency of our nervous system. For no matter how large one's muscles may be, if they don't receive those spontaneous vibrations from the motor nerves they soon become weak, useless bunches of muscular tissue and finally shrink away.
We find deeply embedded in the back of the neck, the great sciatic nerve. It originates at the back of the occipital bone and travels down the spine of the neck all the way down through the inner grooves of vertebral construction of the whole backbone, branching throughout the body to stimulate and function all the parts of the body needing nervous energy and vibrations.
I as sure you will agree with me that every one of us admires a man with broad shoulders, muscular arms, and with trim hips, but unless he has a neck which has been developed to the advanced stage with the rest of his body, his whole physique will be marred.
I don't know of anything that looks so ugly to me than to see a fat or thin neck and if you are a professor of such a neck, I would suggest an immediate plan to include a number of good neck exercises in your training.
Another important aspect of neck training is concentration. Let's concentrate on the neck and shoulder muscles you will be using. Not only tense them with weights, but let's tense them mentally as well. Concentrate on what you are doing now and let's don't be distracted by anything.
I have found the neck to be one of the easiest parts of the body to develop. It can and will stand a great deal of work without fatigue and watch how quickly it responds to specialized neck exercises.
Before going into your regular neck exercises for which you will be using neck straps, bridging exercises, etc., I've found that beneficial preliminary movements with resistance exercises are one of the best types of warming up the neck. Now, in practicing resistance exercises for the neck, proceed as follows:
Exercise No. 1
First clasp the hands in back of the head. Now move head forward until the chin touches the chest. Exert resistance with the fingers and draw the head back as far as you can. Now force head forward again resisting with the neck, the force applied with the arms. Continue movement until tired.
Exercise No. 2
Place the hands upon forehead. Push head back with plenty of force, resisting with the neck muscles. Then resist too with hands as head comes forward. Do movement from back as far as you can. Do exercise until tired.
Exercise No. 3
Another good warmup exercise is the shrug. To start movement hold a barbell in the hands at the thighs, now without bending elbows pull the shoulders up toward the head. At first perform one set of 20 repetitions. Later increase this to 2 x 30. If this movement is done correctly you will feel a burning in the lower neck and upper trapezius.
Exercise No. 4
The first and most common position to practice neck developing exercises is to stand with feet a comfortable distance apart. Now with knees slightly bent and the palms of the hand upon the knees, you are ready to start your first exercise with the neck strap. First lower the weight until the chin touches the chest. Then go back up and back as far as you can, trying to touch the back of the head to the shoulders. You will get better results by using a weight with which you will be able to do at least 20-25 repetitions.
After you have finished this first exercise with the neck strap, proceed to turn the head from side to side and stretch as far as you can each way.
A little variation to these movements with resulting benefit can be had by doing these exercises while lying on a bench face to the floor, and on either side in turn.
Exercise No. 5
This is a great favorite of mine. You, of course, need a head strap and a bench. Lie on bench with head extended over its end and face up. Now place strap over head and assume as comfortable a position as possible with the knees raised and the hands held firmly on the hips. This position will not only help you keep your balance, but will enable you to concentrate all of the resistance of the weight on the neck. Start off with a weight with which you will be able to do at least 15 repetitions. Now moving head only, raise and lower the head as far as possible, keeping the shoulders flat on bench at all times. Do 3 sets.
Exercise No. 6
Head circling with head strap. Assume prone position on bench so that your head and neck are extended over the end. Now without moving the shoulders, lower the head as far down as possible, then from this position turn head to left and up and then down in a complete circular movement, remembering to let the head go down as far as you can. After 15 circular motions to the left make another 15 to the right and do 2 sets each way. Concentrate and be sure to do this exercise slowly.
Exercise No. 7
This is another favorite exercise of many bodybuilders especially to build strength and endurance for the neck. Lie flat on your back, raise knees and spread legs apart. Now push with thighs until your body forms a bridge with the heels and head acting as a support. From this position grasp a barbell with which you can do at least 10 repetitions. Now while holding barbell at arm's length slowly raise head up and down. This is one of the tough ones, so 2 sets should be sufficient.
Exercise No. 8
To wind up your workout, we will do the rocking wrestlers bridge with the body facing the floor. You rock back and forward on the forehead until tired.
I have also done a good many neck exercises with the neck strap attached to pulleys. You simply work your neck from all positions, twisting, pulling and bending in all directions.
In conclusion, follow the advise and exercises I have suggested. Make haste slowly and your reward will be much greater, and far more substantial.
Enjoy Your Lifting!
