Mainstream fitness routines place particular emphasis on strengthening and toning the muscles in the shoulders, chest, back, and lower body, but what is often overlooked is the neck.
It may come as a surprise to some fitness enthusiasts, but a toned neck can be a great method of improving your overall physique. Additionally, a strong, healthier neck can more comfortably bear the weight of the head and shoulders. Furthermore, if you’re an athlete involved in contact sports, research suggests that stronger, more toned neck muscles better protect the brain from injuries that occur in sports like boxing, rugby, and football.
If you’re serious about improving your physical health and want to be in optimal condition to fight off injuries, it is important not to overlook the neck in your workout routines.
But how do you improve your tone of neck muscles? Our blog will run you through some of the most basic yet practical methods of improving the strength and tone of your neck. Let’s dive in.
HOW OFTEN SHOULD YOU TRAIN THE MUSCLES IN YOUR NECK?
There is no standardised answer, and it requires a level of subjectivity in relation to your existing workout routines and overall state of physical health. However, if you’re new to neck workouts, as with any implementation into your health routine, we’d recommend starting slow and building up your strength and endurance over time.
Nonetheless, research indicates that two to three sets of neck exercises daily is enough to see significant improvements in the visual aesthetics of your neck muscles and how they behave as protection against potential head injuries while playing contact sport.
Moreover, since there is no weight used in most neck training exercises it is important to attempt a high number of repetitions to see meaningful health benefits. We recommend starting at around 8 repetitions, before slowly building it up to around 15-20. Start with a moderate number of repetitions, gradually increasing intensity and duration over time. With proper technique and gradual progression, you can optimize the benefits of neck cable exercise while minimizing the risk of overexertion.
DID YOU KNOW?
A surprising way to build strength in your neck muscles is by partaking in anti-wrinkling procedures. Some of the best anti wrinkle injections London has to offer relax tight stringy muscles in the neck and help to create the appearance of a smoother, more youthful neck.
WHAT IS THE MOST EFFECTIVE NECK WORKOUT?
So, we’ve established why training your neck provides an unexpected importance to your body’s overall function and understood how frequently it’s necessary to practice exercises to see improvements to the tone and muscle of your neck, but what exercises are the most effective for experiencing long standing results?
PRONE COBRA
This is perhaps one of the more advanced neck strengthening exercises, but the prone cobra is important to understand due to its plethora of health benefits.
- The prone cobra is done lying face down, with the forehead on a rolled-up hand towel or pillow for comfort.
- Place your arms by your side, with palms touching the floor.
- Move your tongue to the roof of the mouth; this helps to stabilise the muscles in your neck.
- Pinch shoulders together and lift your hands off the ground
- Move the elbows inwards and palms out.
- Gently lift the forehead an inch off the towel or cushion, keeping the eyes looking at the floor.
- Hold position for 10 seconds.
- Repeat for 8-15, repetitions depending on experience and strength.
