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Neck Training

The document provides instructions for exercises to strengthen neck muscles. It describes rotating the head from side to side while applying resistance with your hand. It recommends doing 3 to 5 sets of this exercise while seated with your back relaxed. It also describes doing lateral flexions and extensions with 10-15 reps over several sets to build the muscle group. Stabilization exercises are done in a quadruped position to replicate impacts to the head and body, holding the spine neutral and allowing as little movement as possible when pressure is applied to the head. Strength exercises are done on an incline bench, progressing sets and reps with increasing weight over multiple workout days.

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Ashley Brian Morales
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346 views1 page

Neck Training

The document provides instructions for exercises to strengthen neck muscles. It describes rotating the head from side to side while applying resistance with your hand. It recommends doing 3 to 5 sets of this exercise while seated with your back relaxed. It also describes doing lateral flexions and extensions with 10-15 reps over several sets to build the muscle group. Stabilization exercises are done in a quadruped position to replicate impacts to the head and body, holding the spine neutral and allowing as little movement as possible when pressure is applied to the head. Strength exercises are done on an incline bench, progressing sets and reps with increasing weight over multiple workout days.

Uploaded by

Ashley Brian Morales
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Stretch for 15 seconds Rotators While the rotators can't be worked with weight, you can simply apply

resistance with your hand while slowly turning your head either right or left. I would strongly suggest that you ease into this and don't use a great deal of resistance. Once you reach the limit of your range of motion, slowly increase the resistance and hold an isometric contraction for 5-10 seconds. Three to five sets of this should be more than sufficient to give ample work for this often overlooked muscle group. It's also a good idea to do this exercise while seated, so your back/upper back muscles are relaxed. We want only to work the extensor group, so try to relax while performing this exercise. (Lateral) Flexors, Extensors Several sets of 10-15 reps should easily give enough work to start building this muscle group. 3 Sets Of 8-12 Reps Stabilization The quadruped stabilization exercises are designed to replicate impact to the head and body. The goal for these exercises is to allow as little movement as possible when the external force is applied to the head. Starting with manual resistance allows for a more stable and predictable environment due to the fact that both hands are planted on the floor and the pressure applied to the head can be better regulated. Working from 10 seconds up to 20 seconds for the exercises gives a general marker of

proficiency, nothing more. Starting with two sets and progressing to three builds training volume to allow for adaptation. When progressing from one exercise to the next, reduce the volume back down to 2 x 10 from 3 x 20. Always hold all parts of the spine neutral while completing these exercises. Strength Exercises All strength exercises for this program were done on an incline bench with a free-weight plate. If you have a neck harness to use for extensions, by all means use it. For Day 1 of the program, start with a weight that is relatively easy for 1 x 15 and work with that same weight until you can do 3 x 15 easily with that weight. Once you've accomplished this, recycle that same weight and start with 1 x 20 and progress into 3 x 20 and so on until you've worked up to doing 3 x 25 with that weight.?At this point, move up slightly in weight and start the cycle over again. During Day 2 of the program, progress in the opposite direction and increase intensity rather than volume.?This will help to build density in the neck while we hypertrophy the cervical muscles with the higher volume on Day 1. To begin, pick a weight that is challenging, but not extremely hard for 1 x 10. Work with this weight until 3 x 10 is easy. Move on by increasing to a weight that's challenging for 1 x 8 and progress up to 3 x 8 with that weight. Continue this cycle until you've worked up to 3 x 6 with a challenging weight. At this point, start the cycle over with a more challenging weight for 1 x 10.

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