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Neck




CAUTION!

The neck is one of the most neglected muscle groups on the body and you should use caution when starting to train it. Use slow controlled contractions and DO NOT use any jerking movement.



NK-1


Stretch While standing bend your head forward and carefully contract the front neck muscles as if trying to push your chin through your chest. Feel the neck contract and hold for a slow count of 10.

NK-2


Stretch This is the same exercise as above but this time you will bend the head backward and carefully contract the rear neck muscles. Hold for a slow count of 10.

NK-3


Isometric - Place your hand, or hands, on your forehead and carefully push forward with the neck muscles as you resist with your hand(s). Feel the contraction and hold for a slow count of 10.

NK-4


Isometric - Place your hand, or hands, on the back of your head and carefully push backward with the neck muscles as you resist with your hand(s). Feel the contraction and hold for a slow count of 10.

NK-5


Isometric - Place your left hand on the left side of your head and carefully push towards the left with the neck muscles as you resist with your hand. Feel the contraction and hold for a slow count of 10. Repeat with your right hand providing resistance to the right side of your neck.



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