Strengthen The Neck Muscles With This Effective Set Of Exercises

It may not seem so. But the neck contains many muscles. It is actually an area that is very mobile. Strengthening the neck muscles is really important to keep this body part flexible.

Today we can prevent a wide variety of problems associated with neck pain. That’s thanks to these exercises that strengthen the neck muscles.

Sometimes you experience an uncomfortable feeling in the neck muscles. Or it could also be the cause of your headache. Then the following exercises will be useful for you.

With these exercises you can strengthen the neck muscles

You should perform these exercises that strengthen the neck muscles at least four to five times a week. They are simple exercises. You don’t need much time and you can easily do them anywhere.

1. Tilting the head

With this exercise for the neck we will train the muscles in two ways. We describe the approach further here:

• Tilt your head forward and back. Your chin should touch your chest. Then push the head back as far as you can. Do the exercises slowly.
• Tilt your head to the side: Keep looking ahead. Tilt the head to the right and then to the left. Pretend you are trying to touch the shoulder with your ear. You should also perform these exercises slowly.

2. Turning the head

We can also do this exercise in two different ways. The second method provides a better training of the neck than the first. The exercise consists of looking first to the right and then to the left.

• Turn the head as much as you can.
• You can also make variation. At the same time, tilt the head forward as much as you can. In this position you turn your head to one of the shoulders.

3. Circular Movements

This is a popular exercise. Plus, it’s a great move as a follow-up to the previous exercises on our list. In this exercise all you have to do is make circles with your head. It’s a simple move that strengthens the neck muscles.

• The key is to make the circular movements as wide as possible. So make sure your head touches the shoulder and chest. Turn it back as far as you can…
• First, make circular movements to one side. Then repeat it the other way . We have already mentioned this in the other exercises. It is important that you do them slowly.

4. Shrug

The best way to perform this exercise is to use dumbbells or hold a different type of weight. Because that way you can strengthen the neck muscles even more effectively.

• To do this exercise, stand or sit up with your arms at your sides. Hold the dumbbells.
• In this pose, you lift the shoulders as high as possible without moving the head. You may only move the shoulders.
• Then stay in this position for five seconds while keeping the shoulders lifted. Then return to the starting position and repeat the exercise.

5. Exercise on the couch

We now present to you the last exercise on our list that will help you strengthen the neck muscles. This exercise requires extreme caution. For starters, you need a couch on which you can lie face down.

• You let the head of the couch hang down while looking at the floor.
• Place the hands behind your head as if you are going to do a sit-up. Let your head fall gently and then lift it back up.

You can slightly increase the pressure on the head by using your hands. That way you give the neck a better workout. You can also add a weight now and then if you want.

Advice for after training

There’s a reason it’s important that you do these exercises that strengthen the neck muscles slowly. Because you can injure yourself if you move too fast. But you can prevent strains by applying some heat to the zone before training.

• That way you warm up the neck and prepare it for the exercises on our list.

• But you should also take precautions for after the exercises. This is especially important for the people who often suffer from neck problems.
• Before applying heat, put something cold on the neck first. By using cold temperatures you can reduce the inflammation that can result from the exercises. In addition, it helps your body to recover.

It is best to inform your doctor if you plan to do these exercises. He or she can then tell you whether it is better to skip certain exercises. The doctor can also explain to you how much weight you can put on your neck.

So try these exercises that strengthen the neck muscles. Because you can prevent many future problems that way. Have you already started?