You can dish it, but can you take it?

One of the most neglected muscle groups for most gym-goers is the neck. Although a muscular neck can transform your appearance from a weekend warrior to a testosterone-infused animal, there are important benefits to having a strong neck.

Your neck is comprised of several small muscles that act as shock absorbers for any strikes to the head. If you have a weak neck, you become more susceptible to powerful strikes that could potentially knock you unconscious, which could lead to a situation where your life is on the line.  

The importance of a strong neck can’t be underestimated. It is universally trained amongst combat athletes for a variety of reasons. These training techniques should not be limited to only being used by professional athletes, but should also be important to regular civilians who wish to increase their survivability in any physical altercation. 

** Do not exercise if you have any weakness or pain in your neck, arms, or hands. If you notice pain or abnormal discomfort while you are exercising, stop immediately and consult your doctor.**

GEAR REQUIREMENTS:

- A resistance band (choose resistance level according to your ability)

- Water bottle

** Resistance bands offer escalating resistance, meaning the further you are away from the anchor point, the greater the level of resistance. 

WARMUP:

** The importance of a warmup for any neck training can’t be underestimated. Ensure your neck is thoroughly warmed up before you attempt any resistance training**

Repeat all warmups for at least three repetitions.

- Side to side neck tilt: Tilt your head towards one shoulder and hold for a minimum of five seconds. Return to the starting position and tilt head towards the opposite shoulder for the same duration of time. 

- Neck tilt: Tilt your head downward and place your chin near your chest. Hold this position for five seconds and return to the starting position.  

- Neck turn: Place your head in an upright position and look straight ahead. Turn your head towards one shoulder and hold for five seconds. Return to the starting position and repeat on the opposite side. 

 EXERCISES:

Neck Extension:

- Secure the resistance band around a stationary object, for example a squat rack or even a tree. Place the opposite end of the band around the back of your head and hold in place with both hands. 

- Push rearward with your head and maintain consistent pressure throughout the repetition. Repeat as necessary, however, do not push beyond your ability to maintain correct form. 

Neck Flexion:

- Secure the resistance band to an anchor point [for example, use a door anchor or squat rack]. Place the opposite end of the band around the front of your head and hold in place with both hands. 

- Push forward with your head and maintain consistent pressure throughout the repetition. Repeat as necessary, however, do not push beyond your ability to maintain correct form. 

Lateral Flexion:

- Secure the resistance band to an anchor point [for example, use a door anchor or squat rack]. Place the opposite end of the band around the side of your head and hold in place with both hands. Do not allow your head to tilt to one side at any point during this exercise. [maybe add some language or imagery to better differentiate between what tilt would look like, bad, vs proper turning which is explained in the next point]

- Turn your head towards one shoulder and maintain consistent pressure throughout the repetition. Repeat as necessary in both directions, however, do not push beyond your ability to maintain correct form. 

 SHOP RESISTANCE BANDS HERE