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Description

When it comes to building an impressive physique, Grasshopper, perhaps the most overlooked muscle group is your neck. Think about it: when was the last time you heard someone say that Monday was their chest, tricep and "neck day"? Probably not often, but for many, neglecting to strengthen your neck can leave you looking like a lollipop despite the added muscle to your frame. What happens when the neck muscles are weak? Well, nothing good: headaches, neck pain, and I-can’t-turn-my-head-to-back-out-of-my-driveway syndrome. Another important reason you should stop neglecting neck training is that the neck is highly involved in nearly any physical sport. From striking, sacking the quarterback, to laying someone out on the ice, to going up for a rebound, to a double legged take down, to even sliding into home plate... I could go on and on, the neck is put at risk in any of these movements. By strengthening your neck muscles, you not only lower the risk, but you also help to protect your spine and spinal cord. Possessing a strong neck is not only critical to better posture but also injury prevention. This is one of those workouts where you need to start easy, really... It's the neck. If any one of the movements causes you pain... STOP and remove it from the training. Use slow controlled tempos and keep your jaw locked... Important. So... c'mon baby baby c'mon, baby baby c'mon, baby baby c'mon. Yo, you best protect your neck!!! -Wu Tang Clan


Exercises

Set 1: 1 round
Neck Warmup
1 min 30 secs
Rest
Rest
15 seconds
Neck Warmup
1 min 30 secs

Set 2: 5 rounds
Manual Isometric Resistance
35 seconds

Set 3: 1 round
Transition
20 seconds

Set 4: 1 round
Swiss Ball Forward Lean
45 seconds
Swiss Ball Backward Lean
45 seconds

Set 5: 1 round
Transition
25 seconds

Set 6: 2 rounds
Neck Band Training
1 minute
Front Neck Bridge
1 minute

Set 7: 1 round
Rest
Rest
30 seconds

Set 8: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Chin to Chest Stretch
Chin to Chest Stretch
20 seconds
Plow Pose
Plow Pose
1 minute

Set 9: 1 round
Celebrate
5 seconds


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