Here are major benefits of next training!
There are many workout plans to break down each movement and plan based on body part. One area that can be overlooked is your neck. That’s right, neck training is just like any other body part you are working on. It is using different exercises and movements to improve strength in your neck. While this type of training might cause some to shy away, it is important to understand the different types of muscles and movements incorporated with the neck.
Our team at Generation Iron has put together a guide on neck training. This will allow athletes to take on neck training safely and get the best results possible!
Why Neck Training Is Important?
Neck training is common for athletes in certain sports such as boxing or wrestling — sports where your head can get hit and whipped around at a high rate. Concussions can be brought upon by jarring hits on the football field but also by having a neck that is weak or immobile.
However, neck training is not just for athletes. This is a method that is beneficial for all. It can lead to better range of motion and overall mobility while decreasing the risk of injury. Neck training is also linked to better core strength and reduced back pain.
Is Neck Training Safe?
Neck training is a phrase that might cause some uncomfortable feelings. Anything involving the neck could be construed as dangerous due to the area but there are actually few risks that come with training neck muscles.
When training neck, it is important to do so with proper technique or under the guidance of a coach or trainer. Some risks include strained muscles in the neck or nerve compression if done incorrectly. When done properly, this form of training is safe and carries many benefits.
🚨Canelo Alvarez strengthening the neck with his entire body weight ‼️ 🚨 pic.twitter.com/Vi2xUYM0px
— Boxing Kingdom (@BoxingKingdom14) September 6, 2024
If you do train neck, and do so vigorously, do not be alarmed with soreness or pain after workouts. This is not out of the ordinary, especially if this is not a common practice in your weekly training plan. To reach your overall goals, you will need to train hard and push yourself to limits.
Four Movements Of The Neck
When training neck, there are four major functions to keep in mind:
- Flexion: tilting your head forward. Anti-flexion prevents the head from tilting forward. All four movements can be trained on a four-way neck machine but many gyms are not equipped with this. Instead, flexion can be trained using resistance bands or with a partner using resistance against your forehead.
- Extension: tilting your neck backward and away from your chest. Anti-extension prevents the head from tilting backward. Training includes work with a neck harness.
- Lateral Flexion: tilting your head side-to-side. Anti-lateral flexion prevents the head from tilting to one side. To train this movement, use a band to resist yourself while on your side.
- Rotation: turning your head to the side. Anti-resistance prevents the head from turning to the side. Simple training includes turning your head to the side, providing resistance with your hand.
Benefits Of Training Neck
Neck training can help decrease injury and overall soreness in your neck and back. Concussions are the injury most associated with this type of training but there is other benefits as well.
Strengthening your neck can help minimize the chances of spinal injuries in both the cervical and thoracic spine. The stronger the neck is, the more difficult it is to sustain an injury.
If you are attempting to become a better athlete as well, this can also improve athletic ability. If you are constantly moving your neck any of the four different ways, it is important to be prepared for the stress that is put on. For athletes, this allows you to be prepared for unexpected twists and turns but neck training can be beneficial for those looking to add more and more strength as well.
Wrap Up
Building a strong neck will help you avoid different injuries and add a better quality of life. If you fully understand how to train neck in a safe way, it can be added into your weekly workout. This will help reduce the chance of back pain and spine injuries as well. Adding neck workouts into your training will bring great benefits in a short amount of time.
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