Let’s face it, having a thick neck can be quite imposing. In addition to giving You’re that intimidating middle linebacker look., is an indication of dedication and hard work in the gym. Those massive traps make someone look like the Incredible Hulk without turning green.
But a massive yoke is not just about vanity. The human head weighs over eight pounds, moves in multiple directions, and protects our most important asset (which would be your brain for most of us). That’s why it’s important that you start incorporating neck exercises into your routine.
Isolating the neck will provide a great finishing touch to a powerful physique and help sustain good head position and better posture. Here we’ll go into the anatomy of the neck, the benefits of direct neck training, and four neck exercises to add the icing on your skull.
Let’s get to work.
neck anatomy
The neck is not all about cheating. The neck contains multiple muscles that support head position, posture, and breathing. Here is a breakdown of the main neck muscles.
- trapeze: The trapezius is a large, flat, triangular muscle that spans the back of the neck and upper back. This originates from the external occipital protuberance (back of the skull parallel to the upper jaw) and nuchal ligament and has multiple attachment points. The main movements of the trapezius are lateral flexion, contralateral rotation of the head, and extension of the head.
- Levator scapulae: The levator scapulae is a long, thin superficial muscle on each lateral side of the neck. This originates from C1-C4 of the cervical spine (neck) and inserts on the medial border of the scapula. The movements of the levator scapulae are the elevation and retraction of the shoulder blades and the extension and lateral flexion of the neck.
- Sternocleidomastoid: The sternocleidomastoid is a large muscle with two heads on each side of the neck. One head originates from the medial third of the clavicle, while the other originates from the manubrium of the sternum and inserts on the mastoid process of the temporal bone. The movements of the sternocleidomastoid are unilateral lateral flexion of the neck on the same side as the muscle and lateral rotation of the head on the opposite side. When both sides and the sternocleidomastoid muscles contract, it helps to flex the neck.
- Scalene: The scalene muscles are three paired muscles on the anterior, middle, and posterior sides of the lateral neck. These muscles originate from the C3-C6 vertebrae and insert on the scalene tubercle and the superior border of the first rib. The scalene muscles act as accessory muscles for respiration and assist in all head movements.
Benefits of Direct Neck Exercises
There’s no denying the aesthetic benefits of a strong, muscular neck, but it also has some important performance and health benefits. Here are four reasons to include direct neck training in your schedule.
- Reduces Neck Strain: The four exercises listed below, when performed well and with full range of motion, can help release tension, stiffness, stiffness in the neck, and perhaps help improve flexibility.
- Improves breathing: The anterior, medial, and posterior scalene muscles and the sternocleidomastoid muscles contract and relax to aid in breathing, which becomes more important during high-intensity exercise.
- Improve squats and deadlifts: The upper traps are an important part of your upper back that, when activated, will keep your squat from turning into a good day and keep the bar close to you as you deadlift. Plus, muscular upper traps provide more room for the bar to sit.
- Injury prevention: If you’re a collision athlete, training your neck is a no-brainer. Yes, pun intended. The neck supports the head and what is in it. Studies have shown that collision athletes like football players, boxers and people who take a hit to the head have had a longer history of orthopedic injuries and a stronger neck is the same lower risk of injury.
The 4 best exercises for the neck
Shrugs are one of the most important neck movements, but there are other variations to spice up your neck game. Here are four moves to strengthen your neck and add muscle to your yoke.
