Bodybuilding Workout Routines For Your Neck, How To Train Your Rotators And Flexors

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.

I would strongly suggest that you ease into this and don’t use a great deal of resistance. Once you reach the limit of your range of motion, slowly increase the resistance and hold an isometric contraction for 5-10 seconds.

Repeat the process, turning your head in the other direction, again holding the contraction when you can no longer turn the head further. Three to five sets of this should be more than sufficient to give ample work for this often overlooked muscle group.

It’s also a good idea to do this exercise while seated, so your back/upper back muscles are relaxed. We want only to work the extensor group, so try to relax while performing this exercise.

Flexors: As for the flexors, you can use the neck machine if it is available for you to use. If it is not available for you, you can do some simple things and end up with the same exact exercise. Remember, the purpose of this is to tilt the chin forward and down towards the chest.

First, the simplest thing you can do is lie on a flat bench, face up, with your head over the end. Now, simply put a folded towel on your forehead and put a weight plate on the towel, holding it in place with your hands. Now, relax the head and allow it to drop downward.

You will then need to proceed slowly and raise your head up so that you are able to tuck your chin into your chest. Remember to keep your hands on the weight so that the muscles truly get a workout.

It is important to always start slow with the motions when you are doing neck work. Avoid using extremely heavy weights for the low repetitions because the neck is so incredibly fragile and especially if you are not used to training the neck muscles. Completing several sets of 10 – 15 reps is surely enough to get this group of muscles growing.

Another option is to take a simple piece of surgical tubing that’s available at any medical supply house or home improvement store and tie the loose ends into a knot. Now, you simply have a loop or circle of tubing.

When working the extensors, you will want to sit on the bench or a chair. Place the tubing on your forehead and then place the other end around a doorknob. Allow the head to tilt back and then forward and begin to feel the resistance. Once you have made it to the limit of your range of motion, you will want to tilt backwards again and then forwards again. Do several sets of 10 – 15 reps for this exercise.

Once you are ready to increase the resistance, you will want to move further away from the anchoring point. To do this, add another loop of tubing. You can even use a heavier gauge of tubing as well. Wrap a washcloth or towel around the part of the tubing that will rest on your forehead. This will make you much more comfortable and you will not have to worry about the tubing slipping as you go through your range of motion.

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