Invest in your most-ignored body part to achieve a flawless look.

A strong neck provides the needed support for your head keeping your body upright. Also it adds a lot to your overall personality to boast a neck that appears like a tree trunk gracefully donning your crown. And when it comes your prized nape it is always on display no matter what you wear. So if you want your neck to scream out that you are a keen iron pumper when fully dressed, make sure that your grey matter sits on a strong foundation.

Understanding The Anatomy

Anatomy of the neck has a large number of muscles namely the trapezius splenius capitis, sternocleidomastoid, longissimus, and semispinalis, Therefore it is quite easy to target your neck muscles with a variety of moves such as rotation, bending side to side, flexion and extension. A suitable neck workout would help in targeting each one of these muscle groups.

Getting Started

Before you start working out rigorously to get that sturdy nape, it is good to perform a few warm-up exercises to increase the blood flow into many muscles surrounding that area. You can perform the following warm-up exercises.

  • Simply shrug off your shoulders. Repeat 20 times without any weight moving them back and down.
  • Lower your chin so that it touches your chest. Hold it there for 20 seconds.
  • Turn your head towards the ceiling bending it backwards. Remain in this position for 20 seconds.
  • Move your head towards the left side as far as you can, staying there for 20 seconds. Now repeat with the opposite side.
  • Move your head towards the left shoulder in a manner that your left ear touches the left shoulder. You can also tuck your ear a little to stretch it more. Stay in this posture for 20 seconds. Now perform the same move on the opposite side.

Ultimate Neck Workout

Incorporating the following workout into your fitness regime can help you achieve a well-built, attractive neck.

Push & Press

Sets/Reps: 3/6

Stand with feet shoulder width apart holding a barbell with overhand grip, bringing it to rest at the collarbone or clavicle level. Now bend your knees and hips a bit to later extend knees, hips and ankles pushing the bar overhead. Then return to starting position.

Dumbbell Rows

Sets/Reps: 3/6

Place your right knee and right hand on a bench while your left foot lies on the floor. Pick up a dumbbell with your left hand so that it faces inward. Now flex your arm bringing the dumbbell close to your chest keeping the elbow close to body, hold for 5 seconds. Go back to the starting position and perform on the opposite side.

Dumbbell Front Raise  

Sets/Reps: 3/6

Stand with feet shoulder width apart holding dumbbells in both hands. Now slowly raise the dumbbells to the shoulder level in a manner that the palms are facing towards the ground. Hold the position for 5 seconds. Now slowly lower the dumbbells to assume the starting position.


1 Comment

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