Representatives of many sports need a strong neck: football players, wrestlers, boxers. This muscle also needs to be given attention, like all others. Certain safe neck training methods are worth considering.
Instructions
Step 1
Stretch your neck in a slow motion. Stand on the floor, place your feet shoulder-width apart, rest your hands on your hips. Perform slow circular motions, rotating your neck 360 degrees. After one such turn, linger for 5-7 seconds in the original position. For good neck pumping, repeat this exercise 5-10 times. This initial warm-up is very important for the main exercise cycle. Be sure to include this step in every workout. This will help you avoid future injury.
Step 2
Learn to hold your neck properly and do the exercises. It is completely unacceptable to make jerks when training this muscle group. This will ultimately lead to injury. The neck muscles can become very fragile after the first injury. There will be a much greater likelihood of recurrence.
Step 3
Do the first neck pumping exercise. Place one hand on your forehead. Another start pushing your head down. Get maximum resistance. Let go of your hand. As soon as you feel that this load is not enough, apply a towel.
Step 4
Wind it around your forehead. Make something like a bandana and hold both ends of the towel with your hands. They should be located opposite the face. Create maximum tension by pulling the towel down. Relax your neck. Do this at least 8 times.
Step 5
Place your forehead on any soft surface on the floor. Make sure that it does not slip. Move only the neck muscles back and forth, left and right. Perform at least 15-20 laps in this pattern. This exercise is one of the most effective for swinging your neck. With just 5 minutes a day, you can achieve amazing results in a short amount of time.
Step 6
Practice yoga. Flexibility is key to preventing injury. Often yoga was perceived exclusively as an activity for women. However, now it is increasingly being used to improve performance in training. Even when injuries do occur, yoga practice cuts the amount of recovery time dramatically.
