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Workout Routines for the Neck: Train the Flexors and Rotators

Why would anyone want to train the neck? Some people might think that it is all about appearance but the fact is, a strong neck is a big asset for those who play contact sports. Many people overlook this training for two reasons. Either they do not know about it or they simply do not have the correct equipment to do it. All you need though is a little imagination and you will be able to exercise your neck muscles. You will also need some plates, a bench, a towel and some surgical tubing.

The Rotators. A 4-way neck machine will not work the rotators properly so you are going to want to go back to some simply manual resistance in order to work those muscles. Of course, you will not be working the rotators with weights, but you will be applying resistance to your neck with your hand while you are slowly turning your head to the left or the right.

It is strongly suggested that you begin slowly with this and do not start off with a great deal of resistance. When you come to the limit of your range of motion, you will want to go a head and slowly increase the resistance and hold it for about five to ten seconds.

You will want to repeat this process, turning your head this time in the other direction, and again holding it when you find that you can no longer turn the head any further. You will want to do three to five sets, as that is enough time for this muscle group.

Many people find that this exercise is best done while seated. This way your upper back muscles are completely relaxed. You only want to work on the extensor group so make sure that you are relaxing during the whole exercise.

The Flexors. If you have a neck machine available, you can go ahead and use it for the flexors. For those that do not have this machine available, there are some simple things that you can do instead. You want to keep in mind that the purpose of this group is to tilt the chin towards the chest.

You might want to simply lie on your back on a nice and flat bench, facing up, with your hand hanging over the end of the bench. Place the folded towel on your forehead and place a weight plate on the towel while you hold it in place with your hands. At this point, you will want to relax your head and allow it to drop down.

Then, you will want to raise the head slowly as though you are trying to tuck your chin into your chest. You will want to make sure that both of your hands are holding the weight in place, while making sure that you are not helping the muscles perform the movement.

Just as with all of the other kinds of neck work, you want to make sure that you are starting light and that you are slowly moving through the motions in order to avoid injury. Do not use too heavy of a weight for all of your low repetitions since the neck is very fragile. Once you are used to this kind of training, you will be able to slowly increase the weights. For this group, you will want about ten to fifteen reps.

There is of course another option for you. You would want to take a piece of surgical tubing, which can be purchase at any medical supply company, and have the loose ends tied into a knot. You now have a loop of tubing.

For working the extensors, you will want to sit up on a bench or a chair and place the tubing on your forehead. You will take the other end up the loop and place it over a doorknob. Allow the head to slowly tilt back and then forward again, as you feel the resistance. When you have finally reached your range of motion limit, you will want to tilt back again and keep going until you have gone through a few sets of ten to fifteen reps.

Once you find that you are ready to increase the level of resistance, you will want to move further away from the anchor point by adding another loop of the tubing or by adding a heavier gauge of tubing. You can wrap a washcloth or towel around the tubing that will rest against your forehead. This will make it much more comfortable for you and it will also keep it from slipping while you go through the range of motion.

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How to increase arm strength?

hey guys. I am a 16 yr old guy and am just asking for some extra ideas on how to improve on a fastball. accuracy isn't an issue at the moment. I just want to be throwing hard. Rubber Tube rotator cuff exercises would be largely appreciated. DO NOT say long toss.. obvious answer... thanks.

This might sound weird, but it works. I was in track and field in college and this helps javalin throwers, quarter backs and baseball players. You will need a high pulley with very low weight. Start with your arm up and elbow out...like an "L". Pull the weight down but only move your arm from your elbow to your hand keeping your shoulder to elbow at the same level. Pull the weight down, and once its flat, bring it back up and repeat. Do this as much as you can...you will build up strength in your arm and protect yourself from injury in the future as you will be strong in places typical lifts won't help you.

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