View Full Version : Neck Isolation Work
02-02-2001, 08:03 AM
I feel my neck is lagging behind somewhat, it often feels the strain fairly quickly when doing squats, OH press, etc. Are there any exercises anyone can recommend that don't involve specialist neck machines but can be done simply in the gym or at home. I have not been working out for that long really (seriously for 4 months, on and off for 3 years) so maybe it will just take time to catch up with the iron I'm pushing. I train with a reasonable high level of intensity so I push myself hard which has meant I've grown qute a lot in the past months - maybe my neck is far behind the rest of my body?
I've searched various articles in Cyberpump, etc but failed to come up with anything substantial.
Thanks in anticipation.
02-02-2001, 11:23 AM
I have personally never done direct work for my neck. I have seen illustrations where someone would lay down on a bench and his partner would put resistance on his head with his hands and the lifter would move his neck against the resistance. Maybe someone else can help you with the details. Also, they sell this device that you put on your head that has chains on it that you can strap weight to. Then you can move your neck around against resistance. Again I would check with someone else though because I have no personal experience with these exercises.
02-04-2001, 09:15 AM
Hi there pal. Regarding your neck work question. I box for my local club and obviously the neck is the most important muscle because if you take a good punch a muscular neck will greatly reduce the jerks and pain. We use the crown ( my name for it) which is basically a belt tied around your head with a plate hanging from it (as the guy mentioned earlier) you can really feel the neck muscles working. It works the sterno-cleido-mastoid which is the long thick muscle running down each side of the neck. I belive my neck has also thickened by doing shrugs ( correct me if I`m wrong but I think they do work the neck to a certain extent ). I`m not sure where you get the "crown" from but they must be available for the trainers to get them. Try asking someone u know who boxes.
Also what the guy said about a partner applying resistance works extremely well too. One method I`ve tried after seeing it in a magazine is to place your head between someones thighs ( seriously) and get them to apply the resistance. It works really well honet!
02-05-2001, 01:35 AM
Thanks for the tips lads.
I have seen that 'crown' in some magazine before- it looks pretty brutal and I've never seen it in any weight shops before. I like the thigh method Hellrazor, just got to find some girl with tree-trunk thighs and I'll be happy as larry.
02-05-2001, 01:42 AM
Hellrazor is describing a HEAD HARNESS WITH CHAINS, they make you look like you're in the electric chair, but they are effective. You can get them for about $20 at http://www.nutritionmegastore.com
02-05-2001, 02:16 AM
just be very carful .... you damage your neck and your gonna be off training for a while ... plus ... your gonna look kinda stupid walking around with yor head on a side.
02-05-2001, 02:38 PM
put the back of your head against a wall, incline your body so it is on a 45 degree angel and stay there keeping your neck straight. this will also increase your BB curl.
02-06-2001, 12:38 PM
I would go with Behemouth,I usally use a swiss ball for neck flexion,extension and rotation.
02-06-2001, 12:53 PM
Everybody knows the best neck builder exercise is a wrestler's bridge! It's also very dangerous if not done well. You'll add inches to your neck in months if you do these regularly, assuming you don't already have a 23-inch neck.
before you try any of these suggestions spend a week or two just stretching your neck in all directions. if you jump right in on strength training for your neck, your asking for trouble.
-turn your head to the left or right and hold for 10 seconds. then do the opposite side
-stretch the back of your neck by trying to bury your chin into the top of your chest and arch the back of your neck - hold for 10 seconds
-try to put your ear on your shoulder. do this to both sides and hold for 10 seconds.
hope these descriptions make sense.
these exercises came from a physical therapist i had for neck injury form football.
02-07-2001, 01:34 AM
Thanks for the advice everyone, some good pointers I'll be sure to incorporate into my program. One thing though; what is a 'wrestlers bridge'? Can anyone explain this exercise.
02-07-2001, 04:53 PM
A wrestler's bridge is a difficult exercise (at least for me) that will strengthen your sterno and traps. To perform this, lie on your back on a surface (carpeted or mat, you'll see why). Bend your legs to a 45 degree angle (Like you're going to do crunches). You want to raise your butt and upperbody off of the ground so that you are supported by only your legs and the top of your head. This is going to be difficult enough for you, I'm pretty sure. To actually get your body up in the air, just think of pressing your legs down into the ground and your head backwards into the ground. Your legs will raise your butt and your neck will raise your chest. If you're good at this movement, you can gently rock side to side and strengthen your neck further.
NOTE: I am not in any way responsible if you injure yourself! This is a dangerous exercise, as is any that involve your neck bearing weight. Attempt at your own discretion!
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