Neck Movements
“the human head typically weighs between 5-11 lbs”
A critically important area to keep strong is the neck, which supports one of our most prized possessions our heads, and cerebral cortex. The Average human head weighs approximately 5-11 lbs., which is about the same weight as a bowling ball. Rarely do I see neck movements included in exercise programs being offered today. Programs are instead based on thigh and hip exercises for women, and chest and arm for men. Believe me; if you have an accident that creates a neck injury no other body part is going to matter!
Before we continue if you have any neck conditions please consult with your health care practitioner! They will be able to make recommendations specific to your situation. On the next page you will see the neck exercise diagrams. Please read carefully before attempting! The first movements are the lying neck extension, and neck flexion. Please remember the caveat, Pain Free Range of Motion. We will be strengthening the muscle of the back of the neck, and then the front respectively.
How To:
With your head just off the edge of a workout bench or your bed, you are facing the floor. The chin is lightly touching the top of the chest. Start by slowly lifting your head up on an exhalation, pause for a moment at the top of the movement, Inhale slowly bring chin to chest. When you have completed your repetitions slowly turn over so you are facing the ceiling; now we can start the lying neck flexion movement. Have feet flat on bench/bed with knees bent to protect lower back. Again, do slower than normal movements about 4 sec. in one direction and 4 sec. returning the other way -- use the breath as a metering device.
The next two movements strengthen the muscles of the side of the neck (lateral neck flexion). Roll onto the left side. You can have one hand on the floor for support, the other on the hip. Have the chin slightly tucked in (retracted), slowly allow the left ear to just about touch the top of the left shoulder (remember to keep it pain free). Slowly lift head toward the ceiling, trying to just about touch, but not forcing, the right ear to the right shoulder.
If you are running short on time you can work the front and back muscles during one training session. Then the left and the right the following one. In addition, it is best to work supportive muscles like the neck last in your session. You do not want to start a session with your neck muscles already tired, you need good neck support to properly perform your other exercises.