What’s The Best Workout Routine For Building A Tough Neck?

Well, what does your regular workout routine looks like? Let’s say maybe legs, chest and back on weekdays and abs for the weekends? Till now you’ve missed out training the most important part of your body- the NECK MUSCLE. Barely anyone spares few minutes from their workout routine to train the neck muscles. As neck is an essential part that connects our mind and rest of the body and supports the entire head, it becomes vital to build a stronger and sturdy neck. Training your neck muscles once or twice a week should do the needful.

There have been times when you would have woke up with a stiff neck or felt your neck is locked and you can’t make a move. This must be due to the excessive tension that the neck muscles go through. Although, there can be many reasons behind a sore and stiff neck including incorrect sleeping position, bad quality mattress, lifting heavy bags or even doing neck exercises in wrong forms. As it is one of the most delicate parts of the body, it is essential to have a certified trainer by your side whenever you’re planning to train your neck and back muscles. They can give you proper guidance as to how much weight should be carried, and teaching you the appropriate form of the exercise, so you don’t worsen the situation.

Neck exercises do not take entire time of your workout routine. You can incorporate two or three neck exercises when you’re planning to train your back or your shoulders. This will keep the workout routine in sync and benefit both your neck and the neck or shoulders ( whatever you choose to team up with). As per a few certified trainers, these workout routines are the best if you want to build a stronger and more sturdier neck muscle.

1) Stretches

2) Exercise With Weights

If you want to work your traps out then back day should be the best to team this up with, and if you’re going to train your delts then do it on a chest day. However, one authentic neck exercise that works wonders on most individuals is laying down on a bench and lifting your head in up and down motion while holding a plate behind your head or wearing a neck workout harness having reasonable weight.

You can even incorporate two or three of these simple exercises that target most of all your neck and shoulder muscle group.

1. Barbell shrugs (3 sets of 6-10 reps each)
2. Dumbbell shrugs (3 sets of 6-10 reps each)
3. Front dumbbell raise (3 sets of 6-10 reps each)
4. Side lateral raise (3 sets of 6-10 reps each)

Neck usually does not require a high-frequency training. If you aren’t a regular workout person, then all these exercises can be done in one single workout. Since a lot of people have this notion of lifting heavy weights for enhanced and faster results, you’re wrong! If you’re lifting a weight that’s out of your physical ability, you’re most likely to damage your muscles due to overweight and end up in pain which you’ve been trying to avoid. You can even try using neck strength machine at the gym under a trainer’s supervision.

Initially as you start, try keeping the volume for your neck exercises not more than 3 sets of 12 reps. As you progress, you may add a set or two, increase your volume as per your comfort level. Building a stronger and a robust neck lowers the risk of everyday neck pain, soreness and, severe neck injuries.