Strong and developed neck muscles are not only an indicator of an athlete’s strength and endurance, but also an important criterion for assessing his discipline and a systematic approach to training. If, at the stage of planning his classes, an athlete does not think over how to swing his neck correctly, he can end up with ugly proportions, not to mention the fact that nothing can be achieved in professional sports without developed neck muscles.
Anatomy and function of the muscles of the neck
The neck consists of many muscles that form three large groups – deep, median and superficial. Obviously, these muscles are involved in turning and tilting the head, and also keep it in a straight position. In addition, they are included in the processes of swallowing, breathing and pronouncing sounds. So, for example, the scalene muscle of the neck raises the ribs when inhaling, and the digastric is involved in chewing food and swallowing.

Importance of neck muscle training
A strong male neck is the beauty and health of its owner. The aesthetic function of pumped up neck muscles is indisputable, because with a developed chest, broad shoulders and embossed arms, they should look trained. If athletes striving for high results have a question why shake their neck, they just need to look at the photos of titled bodybuilders. They will be an excellent confirmation of the need to include exercises for the neck muscles in the training process.

Women should also pay attention to this muscle group, because the open neckline is their prerogative. Of course, women’s training should not include exercises with heavy weights, because in this case, the elegance of the outlines is important, and not the size of the muscles. If athletes are wondering whether girls need to shake their necks, it is worth remembering that it is this zone that begins to age the earliest. Trained neck muscles will help to avoid flabbiness of the skin and the second chin, which means that in general they will improve the appearance. Paying attention to this zone, girls not only improve their neckline, but also prolong its youth.

A powerful neck is also very important for the health of an athlete. Developed muscles prevent the development of osteochondrosis and pain in the neck. Since many vessels and nerve endings pass here, a healthy neck is the key to normal intracranial pressure, the absence of spasms and migraines. It is also additional support for the spine, which is neither for whom it will not be superfluous.

Preparing for a workout
In order to pump up the muscles of the neck and not get health problems, you need to start and end their workout with stretching and warming up. In addition, adequate load selection is important, as excessive weight or resistance can cause serious injury.

To warm up and prepare the muscles before training, just do a few simple exercises:

Tilts and rotations of the head;
Diagonal tilts of the head;
Stretching to the sides, forward and back with the help of hands.
It is enough to perform each exercise 10 times to prepare for further training. Tilts and stretches should be done slowly, feeling the tension in the muscles and lingering at the peak point for a few seconds.

You also need to complete the neck workout by stretching the muscles, as they are prone to shortening. Shortening of the neck muscles is a highly undesirable phenomenon due to its severe health consequences. Short-term after exercise, in the absence of stretching, it becomes permanent and leads to spasms, blockages, severe headaches and hypertension. If an athlete has a sore neck after a workout, it means that he did not stretch effectively enough, did not prepare the muscles, or took too much weight.

Neck exercises with weights
Athletes rarely pump neck muscles separately, they are usually worked out together with trapeziums and deltas. If, at the end of such a workout, add a few targeted exercises on the neck muscles, the effect will be much more pronounced.

Head lift lying on back
This exercise is performed on a flat bench. Shoulders, neck and head should remain hanging. A pancake is placed on the forehead, previously covered with a towel, and held with both hands. As you exhale, the chin begins to slowly reach for the chest. Enough 6-8 repetitions.

The exercise allows you to work out all the muscles of the neck well, including the long muscle of the head.

Prone head lift
The same principle as in the previous exercise, only you need to lie on your stomach. Hands hold a pancake on the back of the head. On the exhale, the head stretches back for 6-8 repetitions.

Webbing pull
For this exercise, you need a special strap, one side of which is worn on the head, and the other serves as a mount for the load. Only advanced athletes with a strong enough neck should perform it. Starting position – the body is tilted forward to a right angle. On exhalation, the body falls lower until the load touches the floor, then returning to its original position. Thanks to this exercise, the long muscle of the neck is well worked out. Like the previous exercises, this is done for 6 to 8 repetitions.

Exercises for the muscles of the neck without weights
Exercises without weights are quite simple to perform and do not require additional devices. The main thing here is a good stretch and caution, smooth movements. If you follow all the rules, you can effectively swing your neck at home. Since these exercises are performed without weight, they can be done for 15-20 repetitions. The main thing is that the load should be adequate, without overvoltage.

Forward bends with resistance
Rest the chin at the base of the palms and pull it to the chest, overcoming the resistance of the hands.

Bending back with resistance
The principle of execution is the same, only the hands are clasped at the back of the head, and the head stretches back.

Turns with resistance
The chin is held by the hand, and at this time the head is turned, overcoming resistance.

Head spin
Take emphasis on the head, legs – on the toes. Perform smooth rotational movements of the head in different directions. Advanced athletes can pick up additional weights.

Rotation in the “wrestling bridge”
Take the “wrestling bridge” position and perform rotational movements similar to the previous exercise. Experienced athletes with strong necks can put extra weight on their chests.

Important: this exercise can have a bad effect on the cervical vertebrae. It is recommended only for advanced athletes, or for wrestlers.

For the next two exercises, you will need the help of a partner.

head tilts
Starting position – стоя на четвереньках. The head in the forehead area is intercepted with a towel, the ends of which are held by the partner. Overcoming resistance, you need to pull your chin down to your chest.

head lifts
Get on all fours and ask your partner to hold his head with both hands. Overcoming the strength of the assistant’s hands, raise your head up. The resistance should not be too strong.

The described exercises are a worthy solution for those who are looking for a way to pump up their neck at home. Already after 6-8 weeks, good results of training will be visible – the neck muscles will strengthen and become look much better.

Precautions and contraindications
Exercises to strengthen the muscles of the neck are one of the most traumatic, so their implementation should be careful, smooth and thoughtful. For beginners, it is better to enlist the support of an experienced coach who will hone the technique and insure.

You should not do exercises on the neck, especially with weights, for people with osteochondrosis of the cervical region in the acute stage; with hypertension and tachycardia; for any infectious disease.

Many athletes, wanting quick results, are wondering if it is possible to swing their neck every day. Experienced athletes believe that 5-6 short workouts per week, of medium intensity, have a much better effect on the neck muscles than 2-3 heavy ones.

If you experience severe pain, limited neck mobility, a sharp jump in blood pressure, you should urgently stop training and consult a doctor.