Neck exercises are rarely performed separately — as a rule, these muscles do not lag behind when working with the base. However, in some cases you should add them to your program:
- those for whom the development and strengthening of these muscles is important, for example, wrestlers and representatives of other martial arts;
- with obvious visual disproportion of the muscles of the neck and shoulder girdle;
- with constant sedentary work to prevent diseases of the cervical spine.
In this article we will analyze the basic exercises and give an example of a training complex.
What muscles are included in the cervical spine?
The cervical spine refers to the portion of the spinal column located in the neck region. It consists of seven vertebrae, labeled C1 through C7, which provide support and mobility to the head and neck. The cervical spine plays a crucial role in supporting the weight of the head, protecting the spinal cord, and facilitating movement of the neck in various directions. Let’s highlight the most important muscles of this department:
- sternocleidomastoid muscle. It is located on the side, covered by the subcutaneous muscle of the neck. Functions: tilting the head to the sides, throwing it back, flexing the cervical spine;
- anterior, middle and posterior scalene muscles. Located on the side, they are responsible for tilting the cervical spine forward or to the sides;
- trapezius muscle. Here we are only interested in its upper section, which occupies the superficial position of the back of the neck. With fixed shoulder blades, it is responsible for extension of the head and neck;
- muscle that lifts the scapula. It is located under the trapezius, raises the scapula, and when it is fixed, tilts the cervical spine back or to the side.
The splenius neck muscle is also distinguished. Located at the back, covered by the trapezoid. With unilateral contraction, it turns the cervical spine in the appropriate direction. With bilateral contraction, it extends.
Functions of the cervical spine
The cervical spine, or neck region of the spine, serves several important functions in the human body:
- Supporting the head. The cervical spine supports the weight of the head, which typically weighs around 10 to 12 pounds (4.5 to 5.5 kilograms). This support is crucial for maintaining balance and stability, especially during activities such as standing, walking, and running.
- Protection of the spinal cord. The cervical spine encases and protects the spinal cord, which is a vital part of the central nervous system. The spinal cord extends from the brainstem down through the cervical, thoracic, and lumbar regions of the spine, transmitting signals between the brain and the rest of the body. The bony structures of the cervical vertebrae provide a protective barrier around the spinal cord, helping to prevent injury.
- Facilitating movement. The cervical spine allows for a wide range of movements in multiple directions, including flexion (forward bending), extension (backward bending), lateral flexion (side bending), and rotation. These movements are essential for various activities of daily living, such as turning the head, looking up and down, and nodding.
- Maintaining posture. The cervical spine plays a crucial role in maintaining proper posture. Good posture involves alignment of the head, neck, and spine, which helps distribute weight evenly and reduces strain on the muscles, ligaments, and joints of the neck and upper back.
- Supporting blood vessels and nerves. The cervical spine provides a pathway for blood vessels, such as the carotid arteries and jugular veins, as well as nerves that supply sensation and motor function to the head, neck, shoulders, arms, and hands. Proper alignment and function of the cervical spine are essential for optimal circulation and nerve function.
Overall, the cervical spine is a vital component of the musculoskeletal system, providing support, protection, and mobility essential for daily activities and overall well-being.
How to strengthen your neck muscles?
Strengthening the neck muscles is important for improving stability, reducing the risk of injury, and alleviating neck pain. Here are some exercises to strengthen the neck muscles:
- Neck Isometrics:
- Sit or stand with your head in a neutral position.
- Place your hand on your forehead and push against it while simultaneously resisting with your neck muscles.
- Hold for 5-10 seconds and then relax.
- Repeat the same process with your hand on the back of your head and each side of your head.
- Neck Flexion and Extension:
- Sit or stand with your head in a neutral position.
- Slowly lower your chin toward your chest, feeling a stretch in the back of your neck.
- Return to the starting position and then slowly tilt your head backward, looking up towards the ceiling.
- Repeat for 10-15 repetitions.
- Neck Lateral Flexion:
- Sit or stand with your head in a neutral position.
- Slowly tilt your head to one side, bringing your ear towards your shoulder.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
- Perform 10-15 repetitions on each side.
- Neck Resistance Band Exercises:
- Attach a resistance band to a sturdy object at about shoulder height.
- Hold the other end of the band with one hand and stand with your side facing the anchor point.
- Keep your arm straight and slowly pull your head away from the anchor point, resisting the pull with your neck muscles.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
- Perform 10-15 repetitions on each side.
- Head Lifts:
- Lie on your back with your head hanging off the edge of a bed or bench.
- Slowly lift your head up towards your chest, engaging your neck muscles.
- Hold for a few seconds, then lower your head back down.
- Repeat for 10-15 repetitions.
- Prone Cobra:
- Lie face down on a mat with your arms by your sides.
- Lift your head, chest, and arms off the mat while squeezing your shoulder blades together.
- Hold for a few seconds, then lower back down.
- Repeat for 10-15 repetitions.
It’s essential to perform these exercises with proper form and control. Start with light resistance or bodyweight and gradually increase as you become stronger. If you have any existing neck pain or medical conditions, consult with a healthcare professional before beginning a neck strengthening program.
How to avoid neck injuries during training?
Preventing neck injuries during training requires attention to proper form, technique, and safety measures. Here are some tips to help avoid neck injuries:
- Warm up properly. Begin your workout with a comprehensive warm-up that includes dynamic movements to increase blood flow to the muscles and prepare them for activity. Focus on movements that gently mobilize the neck and upper back, such as neck circles, shoulder rolls, and gentle stretches.
- Maintain proper form. Pay close attention to your posture and form during exercises to avoid placing excessive strain on the neck. Keep your head aligned with your spine and avoid excessive forward or backward tilting of the head. Engage your core muscles to stabilize your spine and support proper alignment.
- Gradually increase intensity. Progressively increase the intensity and duration of your workouts to avoid overloading the neck muscles too quickly. Start with lighter weights and gradually increase resistance or load as your strength and endurance improve.
- Use appropriate equipment. When lifting weights or using resistance equipment, use proper equipment such as a weightlifting belt or neck harness to support the neck and upper back during exercises. Ensure that equipment is properly adjusted to your body size and that you are using it correctly.
- Avoid jerky movements. Perform exercises in a controlled and deliberate manner, avoiding jerky or rapid movements that can strain the neck muscles. Focus on smooth, controlled movements through the full range of motion.
- Listen to your body. Pay attention to any signs of discomfort or pain during exercise, especially in the neck and upper back. If you experience any pain or discomfort, stop the exercise immediately and assess your form. Consult with a healthcare professional if pain persists or worsens.
- Strengthen neck muscles. Incorporate exercises specifically targeting the muscles of the neck and upper back into your training routine to help build strength and stability. Focus on exercises that target the neck extensors, flexors, and lateral flexors, as well as the muscles of the upper back and shoulders.
- Avoid overloading the neck. Be cautious when performing exercises that place a significant load on the neck, such as heavy overhead presses or neck bridges. Ensure that you are using proper form and technique, and avoid using excessive weight that can strain the neck muscles.
- Stay hydrated and rested. Maintain proper hydration and get an adequate amount of rest between workouts to support muscle recovery and prevent fatigue, which can increase the risk of injury.
- Seek professional guidance. If you are unsure about proper exercise technique or have a history of neck problems, consider working with a qualified fitness professional or physical therapist who can provide personalized guidance and instruction tailored to your needs and goals.
By following these tips and practicing safe exercise techniques, you can help reduce the risk of neck injuries during training and promote overall safety and well-being.