Creating A Bullet Proof Neck
Updated: Feb 16, 2024
Written by: Kosta Telegadas, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Strength training for the neck muscles is an important aspect of overall fitness and injury prevention. The neck, also known as the cervical spine, is made up of seven vertebrae and supports the weight of the head, which can weigh up to 15 pounds. The neck muscles, including the trapezius, levator scapulae, longus capitus, longus colli & sternocleidomastoid, play a crucial role in maintaining proper posture and movement of the head and shoulders.
Example No.1 Neck Bridge
One of the most effective exercises for strengthening the neck muscles is the neck bridge. To perform this exercise, lie on your back with your knees bent and your feet flat on the floor. Slowly lift your head and shoulders off the ground, using your neck muscles to raise your head and shoulders as high as possible. Hold this position for a few seconds, then lower your head and shoulders back to the ground. Repeat this exercise for 8-12 repetitions, gradually increasing the number as your neck muscles become stronger.
Example Number 2: Neck Extension
Another effective exercise for the neck muscles is neck extension. To perform this exercise, sit on a chair or bench with your back straight and your feet flat on the floor. Slowly tilt your head back, using your neck muscles to lift your head as high as possible. Hold this position for a few seconds, then lower your head back to the starting position. Repeat this exercise for 8-12 repetitions, gradually increasing the number as your neck muscles become stronger.
Example Number No.3 Neck flexion (Lateral and Forward)
The neck flexion exercise is also a good option to target the front of the neck. To perform this exercise, sit on a chair or bench with your back straight and your feet flat on the floor. Slowly tilt your head forward, using your neck muscles to lower your head as far as possible. Hold this position for a few seconds, then lift your head back to the starting position. Repeat this exercise for 8-12 repetitions, gradually increasing the number as your neck muscles become stronger.
It's important to remember that when performing any of these exercises, it's important to maintain proper form to avoid injury. It's also important to start with a light weight and gradually increase the resistance as the muscles adapt and add tempos. For tempo training, I recommend 4 seconds down, 2 seconds iso hold & 4 seconds up throughout the full range of motion. A major detail is to feel the muscles in the neck turn on while going through the movement. You should not be waving/banging your head around through the neck machine.
Author’s Side Note
In addition to specific exercises, it's important to focus on good posture throughout the day, which can help to strengthen the neck muscles over time. When sitting, make sure to keep your shoulders back and your head level. When standing, make sure to keep your shoulders back and your head level.
Conclusion
Overall, strength training for the neck muscles is an important aspect of overall fitness and injury prevention. Incorporating specific exercises, such as the neck bridge, neck extension, and neck flexion, into your workout routine can help to strengthen and tone the muscles in your neck. Additionally, focusing on good posture throughout the day can help to support the health and strength of your neck muscles over time.
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Kosta Telegadas, Executive Contributor Brainz Magazine
Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the Univeristy of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
References:
CSCCA. (n.d.). 4 Way Neck Machine. www.cscca.org. Retrieved January 22, 2023, from https://www.cscca.org/educationalresources/strength/CSCCa_ex_tech_4_Way_Neck_Machine.htm.
Gavin Morrison, P. T. P.-R. (2018, October 19). Forward head posture's effect on neck muscles. Spine-Health. Retrieved January 22, 2023, from https://www.spine-health.com/conditions/neck-pain/forward-head-postures-effect-neck-muscles
(2019). jiu jitsu times. Retrieved January 22, 2023, from https://jiujitsutimes.com/heres-a-safer-alternative-to-the-wrestlers-bridge-to-help-strengthen-your-neck/
