Illustration of neck muscle exercise method Teach you how to train neck muscles

During exercise, each movement has its own training position. When training the body muscles, you can choose the movement according to the position you want to practice. However, you should be more careful when exercising in the body muscles, because if something goes wrong, it will have a great impact on the neck muscles. So, what are the methods of exercise of neck muscles? Let’s take a look together.

1. One-hand side pressure neck flexion and extension

Starting position

　　Press one hand on the right side of the head, and the other hand on the left waist. You can sit and stand.

　　Process

　　The hand pressing on the right side of the head and pushing the head to the left, while the neck is pressed with force, not to overwhelm easily, but gradually being overwhelmed. Then, the neck is pressed with force and force, not to be overwhelmed easily. Lift your head upwards and right, while pressing your right hand hard to prevent it from lifting it easily, but gradually straighten it. Repeat this many times until your neck feels sore and swollen. After practicing one side, change to the other side.

Breathing method

Inhale when pressing your head with one hand and exhale when pressing to the bottom.

The key points of note

Pay attention to not using too much resistance. Use less force in the first few times, and gradually increase it to avoid neck sprains. Do not let any movement in the neck.

2. Press your hands forward and flex your neck

Start position Cross the ten guides of both hands and press behind your head.

Action process

Press your head with both hands to make it bend forward and down, and push your neck hard , do not allow the pressure to be easily down, but it is gradually pressed to the neck and touches the clavicle stalk. Then, lift the head up with force on the neck, while pressing the head with both hands to prevent it from being easily raised, but gradually lift it to its original position.

Breathing method

Inhale when pressing the head with both hands and exhale when pressing to the bottom. Inhale when lifting the head up, exhale when lifting to the original position.

The key points

When flexing the head, do not lean forward and backward, be careful not to use too much resistance. Use less force in the first few times, and gradually increase it to avoid Neck sprain. Do not allow the neck to rotate, but just flex and stretch.

　　3. Head pressing iron sheet neck flex and stretch

　　Starting position

　　　On the bench, hold an iron sheet in both hands and press behind the head, and the head sags.

　　Action process

　　The neck lifts the head to the highest possible point. Relax the neck and lets the head slowly droop to its original position.

　　Breathing method

Inhale when lifting the head and exhale when sag.

　　Key points

　　When lifting the head, try to look up as much as possible, and when sagging the head, try to look down as much as possible.

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