How can you exercise your neck muscles

The main movement is to shrug the shoulders, that is, to lift the shoulders in the direction of the ears. It's that simple, there are no more difficult techniques or movements. The equipment needed to do the shrug exercise is a pair of dumbbells, a barbell or a device with a handle, as long as it creates resistance.

All you need to do is hold the handle of the instrument with both hands, move each shoulder as far as you can towards each ear, and when the shoulder is raised to the highest point, do the peak contraction and pause for a while. Then, slowly lower your shoulders and feel your shoulders fully stretched down when you reach your lowest point. The range of motion (i.e., the distance between the shoulders during the shrug and shoulder release) is small.

You may often see bodybuilders doing more complicated shrug exercises. For example, someone shrugs their shoulders and turns their shoulders back and forth. In fact, this will not work hard at all, and will only increase the danger.

The real effect of shrugging is to make the muscles contract, that is, the muscles are exercised and strengthened when they are against gravity, which has nothing to do with turning the shoulders back and forth. So, when doing this exercise, make sure to move your shoulders up and down. Other exercises to strengthen the trapezius muscles, shrugging shoulders are certainly the primary way to strengthen the trapezius, but there are many other training methods that can also help.

For example, a regular deadlift is a great way to strengthen your trapezius muscles. In fact, when doing deadlifts, it's a good idea to do one set less and use one set of shrugs instead. This is because the goal of your training is to get in perfect shape, not to maximize your strength (of course, if you're a weightlifter, I don't recommend using this method).

Another training to strengthen the trapezius muscles is the upright row. When you pull the bar up to your jaw, you can feel your trapezius muscles contracting, and that's the key to this workout. There are some training exercises that don't exercise the trapezius muscles, and you have to pay attention to the difference.

For example, the dumbbell side raise, which is a training for the deltoid mid-bundle, not the trapezius. In this movement, when you raise your arms flat, use both shoulders as the axis, taking care not to shrug your shoulders. No matter how you progress in your training, you'll find that you'll be able to shrug more weight after shrugging your shoulders.

But, like many movements, the principle of shrugging is not too light, not too heavy. A reasonable weight should be that you can do the whole movement strictly according to the requirements, that is, the shoulders are as close to the ears as possible, hold for a while, and do not bend the elbows.

Then, both shoulders descend to the lowest point at the same time. The whole movement can be done 10 to 12 repetitions. The only drawbacks of training trapezius muscles are:

Soon after your trapezius muscles are developed, the collar of your shirt will "get smaller", hehe.

This person has experience, that is, the head is upside down, just use the triangle principle, lean against the wall, and slowly only use the head against the wall, this has a good exercise for the neck muscles and strength, but in this way the neck will be thick.

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One-handed lateral neck flexion and extension.

Starting position. Press one hand on the right side of your head and the other hand on your left waist. You can sit or stand.

Action process. Press the hand on the right side of the head and push the head firmly to the left, while the neck is pressed hard to prevent it from being easily overwhelmed, but gradually being overwhelmed. Then, with a strong neck lift, the head is lifted up to the right, while the right hand presses the head firmly to prevent it from lifting easily, but gradually straightens it up completely. Do this several times until your neck feels sore.

After practicing one side, switch to the other side.

Breathing method. Inhale as you press firmly on your head with one hand and exhale as you press to the bottom.

Pay attention to the main points. Be careful not to use too much or too much force, the first few times you should use less force, and then gradually increase it to avoid neck sprains. Never allow any rotation of the neck, but just flexion and extension.

Both hands are pressed and the neck is flexed and extended.

Starting position. Cross your hands and press them behind your head.

Action process. Press your head firmly with both hands to bend it forward and down, and press your neck hard against it, so that it does not press down easily, but gradually it is pressed until the neck touches the clavicle stem. Then, the neck firmly lifts the head upwards, while the hands press the head firmly to prevent it from lifting easily, but gradually lift it into place.

Breathing method. Inhale as you press your head firmly with both hands, and exhale as you press to the bottom. Inhale as you lift your head up and exhale as you lift it up.

Pay attention to the main points. When the head is flexed and extended, the body should not lean forward and backward, be careful not to use too much or too strong resistance, the first few times the force should be smaller, and then gradually increase to avoid neck sprains. Never allow any rotation of the neck, but just flexion and extension.

Head pressing iron neck flexion and extension.

Starting position. Lie on a prone bench with a piece of iron pressed against your head in both hands, your head drooping.

Action process. Neck forcefully lift your head to the highest point possible. Relax your neck and let your head drop back into place.

Breathing method. Inhale as your head rises and exhale as you droop.

Pay attention to the main points. When the head is raised, look up as much as possible, and when the head is lowered, look down as much as possible. In this way, the flexion and extension can be thorough.