Exercise is a vital part of your chiropractic recovery plan to help your body, including your spine, regain function. Targeted workouts will help you recover function and strength in an impaired or damaged region, helping you to accomplish your goals, whether it’s competing in an athletic event, enhancing your health, or being involved with your family. Do you know that you can strengthen your neck? Do you know how? If you are trying to build a fabulous physique, you need to devote time to building a solid neck. When it comes to strength training, the neck is often overlooked, and most people tend to focus on developing other muscle groups. It is entirely erroneous as muscles of the neck are essential in supporting and protecting the spine, enhancing your posture, and enhancing your body’s symmetry.
Bodybuilders and competitors also have a thick, muscular neck. It’s often correlated with strength and control. Some people believe it is an essential aspect of maintaining a balanced and desirable body. A precise measurement doesn’t characterize a thick neck. Instead, it’s measured in height, weight, and composition compared to the rest of the body. If you have a muscular body, it’s normal to want to bulk up your neck as well. Some people choose a thicker neck solely for the sake of appearance. They like how it feels and think it’s appealing. However, there are still realistic considerations.
Other muscles in your body, such as the trapeziums and deltoids, will benefit from strengthening your spine. Injury, stress, and general neck pain will all be minimized with a thick neck. Since the neck is used in so many competitions, it’s essential to keep it in good shape. A solid and muscular neck also offers stability while playing sports and during intensive workout sessions. Ideally, the neck should be exercised either independently or after an abdominal or forearm workout. There are multiple advantages to building a strong one. So, why would you train your neck?
Advantages of Neck exercise
Neck exercises can help to relieve tension, tightness, and pain in the neck. They can help with pain management and stamina. A stable neck will also help to prevent neck and spinal spine injuries. Researchers in a 2007 paper introduced long-term neck muscle strengthening to alleviate pain and enhance neck muscle strength and range of motion. This encourages people with chronic neck pain to function more efficiently and become less impaired.
-One of the advantages of training your neck is that a great deal of equipment is not required.
-Training your neck helps you to have a rigid neck.
-You will be able to avoid choke.
-You will also deal with punches more efficiently
-A strong neck represents power, and if you are fighting, your opponent will think of choking you.
You should perform adequate stretching before performing any of the neck exercises mentioned below. You should also not exercise other parts of your body while working on your neck, as this tends to focus away from your neck muscles. Be very careful while performing neck exercises and take extreme caution that you use proper form and technique. An injury to the neck can be severe.
The Neck Bridge
The neck bridge is arguably the most efficient and most productive among the various exercises for the neck. However, there is a particular amount of risk if you do it without proper form and technique. Hence, you should only perform this exercise under the supervision of a professional or a personal trainer.
The exercise involves the balancing of the upper part of your body with the balls of your feet and your neck. Start by lying down on the ground and place your palms on the floor, by the side of your head. Gradually, lift the upper portions of your body off the ground while at the same time maintaining the back of your head straight against the floor. Ideally, you should start out by holding the position for about ten seconds and slowly increase the duration of time. The neck bridge exercise targets the splenius capitis, longissimus capitus and semispinalis capitus muscles along with the sternocleidomastoid muscles.
Although the manual resistance exercise is less taxing than the neck bridge, it can still cause injuries if not done properly. This exercise targets each side of the neck and hence helps in developing all of the major muscles of the neck. To do the exercise, place your hands on the back, sides, and front of your neck and then apply pressure. With your neck, resist the pressure that your hand is offering. For increased pressure, you can also perform this exercise with a towel. To change the angle of resistance, you could also make use of a wall. Hold the resistance for about fifteen seconds and increase the period after every few sessions.
The shrugs are used to develop the upper regions of the neck along with the upper muscles of the back. This exercise is usually performed with dumb bells, one in each hand. However, a better way of developing and focusing on your neck muscles is to make use of a bar and perform the exercise from the rear. To do the exercise, hold the bar from the back and elevate it as high as you can. Just do three sets of eight to twelve repetitions.
This is one to do very slowly and cautiously, with no extra muscles pushing in the direction the head is moving. While standing or sitting in a straight-backed chair, slowly lower your head one shoulder, then slowly raise it and lower it to the other shoulder. Do the same thing front and back (don’t push with your muscles). After doing this once, lower your head to one shoulder, then “roll it around” slowly in a kind of droopy circle (don’t push). Build up from one of these a day to 10-20. Never do this if it’s painful.
5. Back Burn
The back burn exercise is another effective postural exercise. Standing with your back to a wide flat wall and your foot about 4 inches from the wall’s rim, execute this exercise.
With the back of the head against the wall, assume the same posture as the chin tuck exercise.
Flatten your lower back against the wall as far as possible.
Wrists should be at shoulder height, and knees, forearms, and backs of hands and fingers should be on the border.
Slowly raise your hands above your head and lower them again, holding your arms, hands, head, and fingertips as close to the wall as possible.
Do these ten hours a day, three or five times a day.
The back burn not only strengthens back muscles but also helps loosen up tense chest muscles.
In conclusion, the neck, just like other areas of the body, can be strengthened, to reduce injury and provide better fitness. Apparently, this is no miracle system. You have to practice as many times as possible if you want it to work for you. Just do a few stretches after you perform neck exercises to maintain neck flexibility and to draw away any stress that has accumulated on your neck muscles. What you can get over time is fewer injuries and less frequency of neck pain, a stronger posture, better stamina for work and a better ability to handle physical and psychological stress.