The human brain controls the entire body. To ensure that your brain communicates with the body, it must go through the neck. If something is not right inside the neck, it can affect what the brain is trying to convey to the body. In other words, the neck is an important crossroad for your body.
Developing a strong neck plays a major role in contact sports like football and wrestling. In our everyday life, a strong neck can prevent death in a disaster. It also looks impressive, igniting fear deep into the minds of lesser men. Probably raining the neck signifies the strongest case for remoteness since compound movements don’t work the neck directly.
Make a fist tightly as you possibly can. Use the other hand to feel the neck. If you squeeze very hard, you will notice how the muscles are aggravating. When you create a high tension, it radiates externally to affect the seemingly not related muscles. The indirect impact seems at play here.
Hitting the major muscle groups with big, safe exercises works the neck. If you drive, pull, and squat heavy, then the neck should get plenty of exercises. It also mirrors primary muscles inactivation. Consider that almost no bodybuilder isolates the neck, yet every one of them has thick pillars.
Many trainees address their neck in ways that can harm them. Using a neck harness, they will flex and extend their neck against weight. They might use the neck bridge workout commonly carried out by wrestlers and football players that uses too much range of motion. They could use a rotation or 4-way machine to train these muscles. Many trainees also add shrugs which are unnecessary for both bigger traps and larger necks.
The cervical portion of the spine is in the neck. You have to avoid any exercise that moves the spine under a load. Flexion and extension of the spine increase the likelihood of disc herniation, pars, and also other horrible problems with weird names. This comes from great shearing forces that try to take your spine like a pen. Heavy loads magnify this kind of effect. The neck is present to keep your head facing frontward for good posture and not for movement.
If possible, do isometrics. This means fighting off movement instead of allowing it. Sit or lie down. For flexion, simply place your hands on your forehead. Resist flexing for about 3-5 seconds. Pause, and repeat until fatigue. For extension, place your hands on the back of your head. Resist extending for about 3-5 seconds. Stop, and repeat until exhaustion. Keep a good posture by relaxing your head and looking ahead. Pull your shoulder blades as well and keep your chest out.
Continue by adding more reps or possibly a longer duration. Like the primary muscles, the neck requires endurance, not strength. Even though you could resist lateral flexion too, you can focus on simply flexion and extension hitting all the muscles. Keep in mind that in case you play a sport, you can naturally build the throat through practice.
Genetics and overall body size perform a large role. You will not look for a shameful pipsqueak that collapses to his knees as you hand him chainmail and an ax, having a strong neck. Neck size matches the rest of the body. Get bigger and stronger everywhere.
Rely on the best movements to train your neck. Avoid any exercises completed with a range of motion. Carry out isometrics only if needed. For a complete guide on neck-building exercises and how best to maximize your efforts, check out this excellent “neck training” post by Skinny Yoked covering everything we mentioned here and more.