How to pump up your neck muscles. How to properly pump up your neck muscles

In order for the body to be harmoniously developed and aesthetically pleasing, it is necessary to train and pay attention to each muscle group, regardless of whether you want it or not. Today we will talk about a part of the body that many simply forget about. Today we will talk about how to pump up your neck at home.

Introduction

Training the cervical region should be treated with extreme caution, since this part of our body is especially vulnerable. All vital supply routes pass through it, such as the esophagus, trachea, larynx, as well as many blood vessels that support the functioning of our body. Also, the cervical region is a particularly important part, since it performs many different functions, again, which are important for maintaining human life. In fact, if you think about it this way, the person responsible for absolutely all the processes that occur inside each person is - BRAIN. Its blood supply with nutrients, nerve impulses, all pass through the cervical spine. It is for this reason that you need to abandon a negligent attitude towards training and approach working out this area of ​​the body with all responsibility.

Since the neck is a very vulnerable place, it should not be heavily loaded. For many people, this is even contraindicated, since due to the current sedentary lifestyle, the cervical vertebrae become weaker, and it is very easy to damage them. Therefore, in order to be completely confident in your abilities, you must definitely go to your doctor and consult. After examination and possible ultrasound examination of the cervical spine, you will be provided with clear recommendations regarding your further training. Some are allowed to do only a light neck warm-up.

After the examination, if everything is in order, you can start training. Remember that even if everything goes well, you cannot put too much strain on your neck, since, as mentioned earlier, there are very weak vertebrae there.

Anatomy of the cervical spine

First, a little anatomy. The neck has 18 small muscles that are responsible for various movements of the oral cavity, circular rotations of the head, and so on. Now we will look at the main muscles that are involved in movement when performing various exercises.

• The first muscle we'll look at is called " sternocleidomastoid muscle" It is located on the side, and when a person looks straight, it forms the Latin letter V. This muscle is attached to the temporal and occipital bones and performs the function of moving the head.
• The second muscle is attached to the hyoid bone, it is located under the chin.
• And of course trapezius muscle. It performs the function of turning the head, and also helps to keep the upper part of the spine in a straight position, brings the shoulder blades together, and so on. If you want a harmoniously developed body, then the trapezoid needs to be pumped separately, and how to do this, you can read in this article - “?”.

In addition to these muscles, there are a bunch of additional and auxiliary muscle groups that we will not touch on, since this is not particularly important to you. We have sorted out the main anatomy, now you can move on to warm-up exercises and directly to the strength part of the cervical spine training.

How to pump up your neck at home?

So, how to pump up your neck muscles? If you don't have the opportunity to go to the gym, then there is always an opportunity. First, let's look at exercises that are performed without the use of additional weight. These are very important exercises that will help you not only stretch your cervical spine, but also increase its volume, make the muscles more flexible and stronger. These warm-up exercises will also help avoid muscle spasms during your main workout.

These movements, which will be described below, should be performed in the complete absence of damage to the cervical vertebrae, muscle strain, pain, and so on. In the first part, I will provide you with exercises to develop cervical flexibility that you can do at home.

Before looking at the exercises, I will introduce you to the concept of “ isometric exercises" This is a type of exercise where you try to resist an object, such as your own hand or head (later you will understand what I meant). This type of load is divided into several groups:

• Isometric–. When performing them, a person strains his muscles as much as possible, counteracting this or that object, while this task will not be feasible. For example, you try to move a wall, the muscles of the body will be maximally tense (creating isometric-static tension). Such tension cannot be overcome.
• Isometric exercises with weights. During movement, at the point where muscle tension is maximum, you need to pause for a few seconds, thereby creating isometric tension.
• And the last group, in which isometric tension is created at the beginning of the movement when performing exercises with maximum weight.

Exercises to warm up and stretch the neck muscles

The first thing we'll start with is bending the neck forward. As shown in the figure, you should take a position with your feet shoulder-width apart. Bend forward should be performed as if you were trying to reach the top of your chest with your chin, that is, stretching the back muscles of the neck. You need to perform approximately 10 - 12 repetitions.

The second exercise is called - bending the neck back. It must be performed extremely carefully and carefully focusing on each movement. Under no circumstances should you make sudden movements, as the vertebrae are quite weak and can be injured very easily. Back bends also need to be performed 10-12 repetitions.

must be performed while sitting on a chair. Keep your back straight and your body still. Then perform a slow and smooth turn of your head to the left. Again, perform all movements slowly, without any sudden movements. Slightly stretching the side muscles, perform a second slow turn to the right side. So you need to do about 6 turns on each side or 12 repetitions.

, as well as lateral turns, must be performed while sitting on a chair. Tilt your head to the left, while looking straight ahead. That is, so that the left ear leans directly towards the shoulder. When you have reached the peak point, you need to hold your head in this position for 2-3 seconds, then return to the starting position and perform the same tilt to the right. Repeat the movement 10 times, 5 on each side.

The next exercise is called - neck tension. It is very easy to implement. To begin, you should place your right hand on your chin, then tense your neck like this. It will look like you are trying to create a double chin. This exercise should be performed for 6 repetitions of 5 seconds per repetition.

, while standing, you need to perform it while standing, clasping your hands behind your back. This will allow you to better contract the neck muscles and trapezius. Bend to the right until you feel a good stretch in your side muscles. Hold the position for 20 seconds, then return to the starting position, and then tilt to the other side with the same pause at the bottom.

Isometric neck flexion can be performed both standing and sitting. Sit on a chair, look straight ahead, back straight. Place the palm of your right hand on your forehead, then lightly press your forehead onto your palm, as if trying to lower your head down, but your hand is in the way. The tension should be held for 5-10 seconds and then relaxed. So you need to do about 3-5 repetitions for 5-10 seconds. Each exercise that was described above can be performed using isometric tension in the muscles.

An important point to pay attention to! When using isometric muscle tension, your head should not swing or make any movement. At the point of muscle tension, you should freeze for a few seconds and not move your head.

Strength exercises for pumping up the neck

After you have warmed up and stretched your neck muscles, you can begin more serious exercises that will help pump up your neck at home. Actually, we will talk about the training system that is used in sports clubs to train wrestlers.

I think everyone remembers this exercise in physical education as the “gymnastic bridge.” The exercise for pumping up the back muscles is very similar in execution, only here we need to lean not on our hands, but with our head on the floor. It looks something like this:

Attention!!! If you perform this exercise incorrectly, you can injure yourself and even become disabled. Therefore, it is better to perform this exercise not at home, but in a specially equipped room with mats and a trainer.

Exercises using additional weight

These exercises, which we will now consider, can be classified as those that need to be performed in the gym, since not everyone has a special one that will allow them to perform these exercises at home.

The first exercise I would like to mention is pumping up the neck using barbell plates. This is a fairly common exercise that is suitable for both beginners and experienced athletes. What is the point of this exercise? The person lies with his back on a horizontal bench, sticking his head slightly outside the bench. Then, you need to take a pancake with a suitable weight and place it on your forehead. This will be the starting position. Then you should slowly lower your head down along with the pancake, and after reaching the lowest point, return to the starting position. This is a fairly simple exercise that looks something like this:

The second exercise is very similar to the first, only here we will use a special hat with a weight trailer, which fits comfortably on the head, attaches a certain weight and performs approximately similar movements. It can be performed either standing, slightly leaning forward, or sitting on a bench. First, you should bend down, then, stretching the back muscles as much as possible, return slowly to the starting position. This exercise looks something like this:

This concludes our training. Now you know how to pump up your neck both at home and in the gym, and what you need for this. And finally, a very useful video:

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The cervical region can be called a complex of muscles located in the neck, spine and nerves that are located under them. This is quite a problematic area; improper training can lead to vertebrae moving from their positions, pinching the spinal nerve and other troubles that are quite capable of putting an end to a sports career.

Here is the structure of the neck muscles:

Who is contraindicated for training these muscles?

At the beginning of the article, I would like to note that not everyone can safely train their neck. Problems that put a taboo on such training include:

• cervical osteochondrosis;
• other problems with the cervical spine;
• hypertension;
• tachycardia;
• presence of infectious diseases.

Basics of training

A sculpted and pumped neck has always been a necessary element of developed male muscles. It cannot be hidden with almost any clothing, unless of course you do it on purpose.

Therefore, many people around her judge the strength of a man by it. In addition, strong neck muscles are the main attribute of a professional athlete.

If this part of the athlete’s body is developed, then we can confidently say that the person takes building his muscles and playing sports very seriously.

You can pump up your neck without leaving home, you just need to follow a set of special exercises. By doing them regularly (at least two or three times a week), after a month of training you will not only notice, but also feel the result. Your neck will become much stronger and wider.

When starting training, do not forget that exercises should be done gradually, without rushing. Excessive haste can lead to spasm of the neck muscles, and high load will cause overwork and muscle rupture. In addition, it should be remembered that it is in the neck area that all the vital centers of a person are located.

If you are a beginner athlete, then start shaking your neck with a partner to avoid unnecessary injuries.

Warm up the cervical spine

Unfortunately, many athletes neglect to warm up, especially their necks. Rotate your head several times in different directions - this is not enough to warm up the cervical region and avoid possible injuries due to muscle strain.

So, let's look at the correct warm-up:

1. We perform movements with the head down (until the chin touches the chest) and up. The amplitude should be full and the speed very slow.
2. We turn our heads from side to side so that the chin at the end points is in the same plane as the shoulder or further (if flexibility allows and there is no pain). Again, we do this slowly.
3. We make lateral tilts of the head, alternately in each direction. Try to reach your ears to the corresponding shoulder.
4. We carry out circular movements with our heads clockwise and in the opposite direction. There is no need to move your head back too far, just let it “roll” between your shoulders.

Set of exercises

Let's divide the exercises into three main groups:

• overcoming resistance;
• working with your own weight;
• exercises with additional load.

Now let's take a closer look at each of them.

Overcoming Resistance

You should begin your path to a powerful neck by overcoming resistance. This type of exercise is preparatory. Its calling is to prepare the neck for more serious loads.

The first exercise can be done every day in the mornings and evenings. To do this, you need to place the palms of your hands on your forehead and gradually press them on your head. By creating resistance with your neck muscles, your head should remain completely still.

The following exercise should be done in the same way. Strain your neck, resisting your hands, pressing alternately on the left and right sides. Approximately 30 repetitions should be performed on each side. If you are training with a partner, then lie on your stomach on the bench and ask your partner to lightly press on the back of your head. Here your task will be to resist the efforts of your partner.

After correctly performing the exercises of the first group, you should feel a slight fatigue in the muscles. During the workout you need to perform 2-3 sets of each exercise.

Working with your own weight

The exercises included in the second group are used in the training of wrestlers. This complex opens the door to everyone who wants to pump up their neck at home.

The training comes down to bending over and resting your head on the floor, placing your feet at a distance equal to twice the width of your shoulders. After this, begin to roll your head gradually from side to side.

This should not be done in a circular motion, but in turn back and forth and left and right.

Try to do about 20 reps on each side. To begin with, help yourself with your hands, but later put your hands behind your back and carry out all movements only with your head, shifting the entire load to your neck.

Having achieved certain success in this type of exercise, you should complicate it by turning over on your back. Make a bridge and from this position perform the same movements.

Exercises with additional weight

You can start the third group of exercises only if you have fully mastered all the previous exercises. Using various loads during training, you will quickly pump up your neck at home.

When starting to perform this type of exercise, get a special strap that fits on your head. It is to this strap that the load will be attached. Watch the length of the strap - it should be such that when it is tensioned, 20-30 centimeters remain to the floor.

Become more comfortable, rest your hands on your knees or quadriceps. Lower your neck in a downward arc until the weight touches the floor. As soon as this happens, begin to lift your neck up in a reverse motion. Repeat this 15-20 times.

The same exercise can be performed while lying on a bench with your stomach down or on your side. In the prone position, all the load falls on the trapezius muscle, and lying on your side, you will transfer the load to the lateral muscles.

Conclusion

The main thing is not to stop and confidently move towards your goal. But do not forget that training of this kind is associated with abundant blood supply to the brain. Therefore, if you feel slightly unwell, stop training immediately to avoid health problems.

At first, training may cause slight dizziness. For several days after starting training, you will be bothered by slight muscle soreness. This is par for the course. As soon as your body gets used to the loads it receives during exercise, all discomfort will disappear.

Personal trainer, sports doctor, physical therapy doctor

Draws up and conducts personal training programs for body correction. Specializes in sports traumatology and physiotherapy. Conducts classical medical and sports massage sessions. Conducts medical and biological monitoring.

The neck muscles, just like the biceps or triceps, can be developed and pumped up. To do this, you don’t have to be a wrestler or go to the gym; it’s enough to systematically perform special exercises at home.

Before performing any physical exercise, it is necessary to warm up those muscle groups that will be subject to stress. General warming up of the body will also not be superfluous and will contribute to overall physical strengthening.

The neck is the part of the body where injuries are most dangerous and can even lead to hospitalization.

This is fraught with long, painful treatment and the need to undergo a rehabilitation course. The reasons may be different: pinched nerve, vertebral displacement, muscle strain. To avoid such troubles, a thorough warm-up is required before physical activity. This requirement is relevant for everyone, beginners and experienced athletes.

Warm-up

The neck is easy to stretch. This is done:

1. Circular movements clockwise and counterclockwise. You need 2 sets of at least 20 repetitions each.
2. Tilt your head to the sides and forward, backward. 1 approach in each direction, number of repetitions – 10 times.
3. Move your head forward and backward. They should not be harsh but with the achievement of maximum amplitude - tilt.

This technique will make the neck muscles elastic and stretch them, which significantly reduces the risk of injury.

A set of exercises performed lying down

Exercises for the neck, which will tone the muscles relatively quickly, are simple from a technical point of view. They fully answer the question: “How to pump up your neck at home?” To complete them no special sports equipment needed with weights, you only need a small mat or something similar. The work will take place in the first stages with your own weight.

Rifles

The simplest but most effective exercise is rolling. To complete them you need:

1. Lie on the mat with your back so that your head is on it, raise your pelvis at an angle of approximately 30º and, without using your hands, begin longitudinal movements of your head.
2. At the lowest point, the shoulder blades should touch the mat, at the top, it should be reached with the supra-forehead part of the head. Beginners can do a small amplitude.

Professionals touch the surface of the floor, carpet, or mat with the tip of their nose at the top point. This exercise develops muscles of the back of the neck.

After this, you can roll over and take a lying position, rest your forehead on the mat and begin progressive rolling movements of your head forward and backward:

1. You need to touch the surface of the mat with your nose and the crown of your head.
2. The arms here serve as supports to maintain balance; they are in line with the shoulders, elbows are placed to the sides.

This exercise develops the muscles of the back of the neck and uses its external side.

A set of exercises performed while standing

Neck exercises can also be done in a standing position.

1. It is necessary to clasp your head with your palm to the level of your earlobe and pull with tension towards the hand that is clasping your head.
2. After this, the head is moved in the opposite direction with tension in the neck.
3. Then the head is returned to its original position by hand - tilted.
4. After a certain number of repetitions, the hand changes and everything is repeated in the same order.

Here the main attention should be paid to the force applied by the hand to the head. It should be adequate to the degree of preparation of the neck muscles; there is no need to make the movement quickly or sharply. This is fraught with injury - pinched nerves.

It is much safer when the bases of the palms are placed under the chin, while the wrists should be in contact with each other. With their help, pressure is applied to the chin, the head is thrown back, and then with effort it returns to its original position.

This is another effective, practical and easy option for pumping up your neck at home. It is necessary to combine sets of exercises performed while standing and lying down to ensure uniform development of the cervical muscles.

Frequency of training, number of approaches and repetitions

To strengthen and pump up your neck muscles, it is enough to train it 3 times a week. It is advisable to select training days so that there is a break of at least 24 hours between them. It is necessary to provide rest to the muscle fibers, otherwise the effect of training will be the opposite.

Overtrained muscles mean injuries and lack of visible progress.

Regarding the number of approaches and repetitions, there is a universal system of 3 approaches of 15–20 times. This scheme must be applied to each of the above exercises. For an even load and development of the neck, it is advisable to do the same number of repetitions in each direction, regarding training by clasping the head with your hand.

Neck exercises should not be done more than 20 times in one approach. It just doesn't make sense. A huge number of repetitions does not bring practical benefit, and the muscles will not develop.

If doing the exercises has become easy, you should complicate them. You can pick it up when you roll your head while lying on your back small dumbbell or plastic bottle with sand. So, by progressively increasing the load, you can achieve impressive results. But you should stick to the golden mean in everything and approach training wisely.

A huge, inflated neck creates the effect of a cobra hood, which looks ugly, but when moderately developed it looks great.

To work with weights, you can later buy a special helmet. But this is done after strengthening the neck. It is recommended to work with additional weight no earlier than 6 months after the start of training.

When should you expect the effect?

“How to pump up your neck at home quickly?” - this is the question that worries most people. You should immediately disappoint everyone who wants to achieve maximum effect; this cannot be done quickly. It takes at least six months of systematic, full-fledged training for the effect to become slightly noticeable.

Those who want to achieve the effect in 2 weeks should not even start exercising, the muscles will only hurt in vain.

is a kind of crown of male muscles; it is by this that one can distinguish a professional athlete from an amateur. Most training methods do not include any exercises to work the neck, which is fundamentally wrong, since after several years of training there is a clear imbalance in the athlete’s figure, which is difficult to compensate for in hindsight.

To have a voluminous neck, you don’t have to visit a fitness center; you can pump it up at home with the help of simple devices. We will tell you how to do this correctly in this article.

Who needs a neck shake?

Neck muscle group consists of many small muscles, which are conventionally classified into superficial, middle and deep. The functional purpose of these muscles is lifting, bending and turning the head. Certain muscle fibers also work indirectly during talking, chewing and swallowing food.

Working out the neck muscle group is equally important not only from an aesthetic, but also from a functional point of view. These muscles are almost always visible, no matter what a person is wearing. Most people lead a sedentary lifestyle, which often leads to osteochondrosis and pain in the neck - spend 15-20 minutes a day on exercise and you will never encounter this problem in the future.

However, a pumped neck is most important for athletes involved in contact martial arts. A powerful neck is a characteristic distinguishing feature of all wrestlers, since it is almost always involved in a fight - from grappling to wrestling on the ground.

occurs when standing on a wrestling bridge, when the neck supports the weight of the opponent and the athlete himself. If the muscles are not sufficiently developed, the risk of injury is extremely high.

In boxing and striking martial arts, fighters with a weak neck are much more likely to be knocked out, since the muscular corset of the neck absorbs blows to the head. Don’t forget the aesthetics factor, because a figure with a massive torso and a thin neck looks quite ridiculous.

Injury hazards of training and necessary precautions

Any, without exception, exercises on the cervical muscle group are extremely traumatic if performed incorrectly. This training should be approached with particular caution by people suffering from cerebrovascular diseases, since exercise leads to an increase in blood pressure.

• exacerbation of chronic osteochondrosis;
• tachycardia;
• hypertension;
• acute infectious diseases.

Remember that any exercise with additional weight should be preceded by a light warm-up load. If any painful sensations arise during the training, the exercise must be stopped.

Exercises to work out the neck

Depending on the type of load, all exercises for training the muscles of the cervical group can be divided into 3 types:

Working with your own weight.

Working with additional weights.

Let's look at each of them in more detail.

At the initial stage, it is best to use a static load, since it prepares the neck muscles for more serious impacts. To perform such exercises you will not need additional equipment; your arm strength will be enough.

1. exercise #1- we place our palms on the back of the head and begin to press them on the head, pushing it forward, at the same time we strain the muscles of the neck, resisting the pressure and ensuring the immobility of the head;
2. exercise #2- similar, but the load is applied from the sides (you need to press on the top of the skull, not on the temple).

At first glance, these are easy exercises, but after doing them you will feel significant fatigue in your muscles. The duration of the static load starts from 30 seconds and increases to 60 with each workout, the number of approaches for each exercise is 3-4. You can train 2 times a day - morning and evening.

Working with your own weight

As in the case of a static load, it is necessary to overcome here the strength of the arms and the weight of your own body. You can include exercises in this group several weeks after the start of training, and they complement statics and do not replace it.

The simplest exercises with own weight:

• holding your head straight, rest your palms on your chin, create a force and overcome it by tilting your head down, upon reaching the lowest point, strain your neck and try to move it back with the help of your arms;
• We fix the back of the head with our palms, create a force and move our head back, then in the same way we push our head forward with our hands, trying to resist the movement with the help of the neck muscles.

These exercises are good because in any of them, as you train, you can increase the load applied by your hands. You need to train in 3-4 sets of 15 repetitions each.

More experienced athletes can go to the Bortsov bridge - This is one of the most effective exercises for working out the neck. The bridge is performed on the floor; something soft must be placed under the head. In the starting position, the athlete lies on his shoulder blades, after which, bending his knees and bending in the spinal region, he rises so that the body is held on the floor only by the feet and the top of the head.

When performing a bridge, you need to move your body forward, pushing it by bending your neck (you can help yourself with your legs), ideally you should try to reach your nose to the floor.

Working with additional weights

Upon achieving training experience for a period of 2-3 months, you can start training with iron . To pump up your neck, you will need a special strap that fits over your head and holds a heavy projectile on a chain - a barbell, a weight, or a sand-filled eggplant. Such a strap can be bought for 500-1000 rubles at any sporting goods store.

Exercises with additional weight can be like: static- a strap with a load is put on the head and, using the force of the neck muscles, the head is held in a stationary position for a specified amount of time, and dynamic. In the latter case, you can swing your neck by nodding (we put on a strap, rest our palms on our knees and lift the load with nods for 15-20 repetitions) or by bending from shoulder to shoulder (we lie on our side on a bench, hanging our head with the strap).

A harmonious complement to the developed neck muscles are volumetric trapezoids - muscles connecting the neck to the back of the back. To pump them up, you will need weights of fairly significant weight, which can be a barbell, dumbbells or a pair of weights.

The trapezius is worked with shrugs - you need to take a projectile (hold the barbell in front of you, dumbbells on the sides in both hands), straighten up and raise your shoulders to the highest point, as if shaking them. Shrugs are performed in the range of 15-20 repetitions in 5 approaches. It is better to train them on the day of working out the neck, after which both muscles are given 1-2 days of rest.

How many athletes do you know who specifically train their neck muscles? No, we don't mean barbell exercises or shrugs, which indirectly stimulate the neck muscles.

A competent approach to strengthening the cervical spine is as rare as correctly performing deep squats. And this doesn’t just apply to beginners or weekend workout enthusiasts. Even experienced trainers try to avoid neck exercises because they consider them dangerous and not worth your effort. So the neck remains unattended... until you accidentally injure it somewhere.

Regardless of experience, every bodybuilder needs to pay due attention to the muscles of the cervical spine. The neck area consists of more than a dozen complex muscles. Functioning synchronously with each other, they move the head, fix it and, in addition, participate in the breathing process.
And don’t forget that a powerful neck emphasizes overall athleticism!

If you don't pay enough attention to your neck muscles, you're missing out. This article will help you understand how to properly, safely and effectively strengthen and develop your neck muscles.

First, let's look at the anatomy. We hope you don’t get bored and get through these incomprehensible “multi-books”.

Trapezius muscle

The trapezius muscle is the most famous muscle in the neck and is the one that is most often trained, often unknowingly. It originates from the spinous process of the external occipital protrusion in the nuchal region of the neck and consists of three parts: the upper ( clavicle, acromion), average ( spine of the scapula) and lower ( base of the scapula). Each of these parts performs a specific function.
The upper part of the trapezius rotates, raises and lowers the scapula, and the middle and lower parts bring the shoulder blades together.

Scalene muscles

The scalene muscles contract and bend and rotate the cervical spine to the side. They also participate in breathing, raising the chest as you inhale. There are three pairs of scalene muscles (somewhat similar to the trapezius): anterior, middle and posterior.

Anterior scalene muscle starts from the anterior tubercles of the cervical vertebrae and is attached to the scalene tubercle of the outer border of the first rib. It is involved in the elevation of the first rib during inhalation.
Average comes from the transverse processes of the first cervical vertebra and the posterior tubercles of the transverse processes of the cervical vertebrae and is attached to the surface of the first rib. It also participates in the elevation of the first rib and flexes and rotates the cervical spine.
And finally posterior scalene muscle. It originates from the posterior tubercles of the transverse processes of the lower cervical vertebra and goes to the outer surface of the first rib. Like the middle muscle, when inhaling, it raises the first rib and turns the cervical spine, but in a slightly different direction.

Belt muscles of the head and neck

The splenius capitis muscle originates from the spinous processes of the first three thoracic vertebrae, joining the lateral section between the superior and inferior nuchal lines.

Its “partner”, the splenius neck muscle, starts from the spinous processes of the next three thoracic vertebrae and is attached to the posterior tubercles of the transverse processes of the middle of the cervical spine. Independently of each other, the splenius muscles turn the head and neck to the side and together extend the cervical part of the spine.

Levator scapulae muscle

This muscle starts from the transverse processes of the cervical vertebrae and is attached to the upper angle and spine of the scapula. The main function of the muscle is to lift the scapula upward with a fixed neck and tilt the cervical spine back with a fixed scapula.

Sternocleidomastoid muscle

The muscle consists of 2 heads. Medial(sternal) head starts from the upper part of the outer surface of the manubrium of the sternum and extends to the side. Lateral the head starts from the sternal end of the clavicle and rises vertically upward. (2)
Both heads are attached to the mastoid process of the temporal bone of the skull. With unilateral contraction, the muscle turns the head in the opposite direction and tilts the head. When bilateral, the muscle bends the neck and head, pushing them forward.

note: As mentioned earlier, the trapezius, scalene muscles and sternocleidomastoid muscles are involved in the breathing process and help with everyday movements, so these muscles are very important not only for sports, but also for our daily life.

Is a thin neck a weak neck?

Generally, people don't care what their neck looks like or how thick it is... unless it's so big that they have to have their clothes made to order.

Some bodybuilders explain their reluctance to train their neck muscles with a sense of aesthetics. For example, those with a wide waist and narrow collarbones will say that a massive neck will only highlight their shortcomings. However, these excuses are not taken into account in contact sports.

Research has shown that developing strong neck muscles cushions impacts to the head and is directly related to head acceleration after impact.

By the way, American football is considered the most traumatic sport for the cervical spine and head. According to statistics, there are 40 injuries per 1000 workouts.

Exercising on exercise machines helps strengthen the neck muscles, and it has been proven that exercises for this muscle group have helped people suffering from chronic neck pain improve their condition.

Wrestling bridge - pros and cons

This exercise, often used by wrestlers, is the subject of much controversy. Athletes and coaches question its effectiveness and safety, analyzing injuries resulting from forceful impact on the cervical spine.

However, doing this exercise correctly under the guidance of an experienced trainer will help you strengthen your neck.

Let us immediately warn you that people with any back or neck injuries should avoid the wrestling bridge. When performing this exercise, remember the fragility of the cervical vertebrae. If you are not sure, then let your trainer find an alternative for you.

General neck training plan

Now that you have learned what muscles the neck consists of, their functions and already have some idea of ​​physiology, let’s move on to practice.

Your neck must be flexible enough to withstand possible injury and also withstand the stress of training.

Active isolated and static stretching will help avoid injury and ensure healthy mobility of your cervical vertebrae during training. After this, you can move on to stabilization exercises. Thanks to these exercises, the neck muscles will become a kind of shock absorber and protect the cervical spine and even the head from injury.

Lastly, weight training will keep your neck strong.

Exercises

Warming up your neck should be a mandatory part of your workouts. Warm-up includes exercises for muscle stretching and vertebral mobility. We do any strength exercises only after warming up! You can start with 2 workouts per week and, if this is not enough for you, increase to 4.

Mobility and stretching exercises (warm-up)

1. Trapezius stretch
Resting your hand on the back of your head, stretch your neck muscles, tilting your head forward. 2 sets of 15-20 seconds. Watch the video:

Perform the following exercises according to 6-10 reps with 2 a second delay at the end point of the trajectory - where the tension (stretch) is maximum. No need to help with your hands. There should be no pain!

2. Chin tilts
Lower your chin as low as possible to your chest and hold your head in this position for 2 seconds, repeat the exercise the required number of times.

3. Chin lifts
Raise your chin as high as possible.

4. Tilt towards the shoulder(right left)
Tilt your head as if you want to touch your ear to your shoulder.

5. Turn your chin to the side(left, right)
Turn your head as if you are looking back.

6. Tilt and turn
You need to lean approximately towards your armpits.

7. Lifting the chin up and to the side
A normal lift, but turn your head to the side as much as possible.

Stabilization exercises (warm-up)
For the first two exercises you will need a rubber band.

1. Turns. 1 set each way, 10 reps.

2. Head lift. 2 sets of 6-10 reps

The following stabilization exercises are performed with an assistant. Besides you will need balls: medical and fitball.

The idea is to use your neck to keep the ball in the same position while your assistant tries to move the ball in different directions. In the video, the assistant makes minimal effort, but the intensity can be increased.

Although these exercises look very peculiar (“not like a bodybuilder”), they reproduce the real effects on the human body and head that you experience in everyday life.

We remind you that this was a warm-up.

Strength exercises

There are very few gyms that have a special belt for neck training:

Therefore, we suggest pumping up your neck using barbell discs, which are available in any gym. You will also need a bench with an adjustable incline.

Start with a weight that is very easy for you to perform the exercises with. This will make it easier for you to learn the technique of movements with weights, and in the future increase weight.

Do not, under any circumstances, help give any impulse to the movement with your body. All efforts are made only by the muscles of the neck!

Movements should not be sudden. It's still the neck, not the biceps. Any minor injury can turn into serious problems.

Neck flexion, 3 sets of 8-12 times

Neck extension, 3 sets of 8-12 times

Side bends, 3 sets of 8-12 times. The neck is weaker in this direction, so it is worth taking a lighter disc.

Exercises to develop neck muscles should be an integral part of your training program, regardless of whether you are an experienced athlete or just a fitness enthusiast. This will greatly reduce the risk of injury, protect your spine, and simply allow you to walk with your head held high.