Workout Wednesday: Happy Heads

Good morning readers, (or whatever time you’re reading this)

Trying to keep things balanced I thought about going back to arms. Like I did on my post about “any way that you like”, inspired from a daily writing prompt. I had done an abdominal post, and one about calfs and ankle stability; which, is near and dear to my heart.

Then I considered one of the most aesthetically appealing muscles, which have a legacy of attraction and decided let’s talk about necks!

Oddly, despite American culture focusing on biceps as #1 propoganda-wise for attraction this is not the muscle most people inherintly focus on. Second, in Europe the focus tends to be on a slim physique, but abs aren’t that important until you get to a certain stage that should be reached later. The biggest most naturally attractive muscle in the body is actually the sternocleidomastoid! If you lean your head back and to roll your head to the side this muscle pops out being at full extension. A not so subtle counterpoint to this muscle is the trapezius major. Those we recognize make you look to the common viewer like a muscle bound gym Chad. What most people don’t think of is how impressive vulnerability can be to those around you.

One thing about muscle fatigue and disuse is the sheer amount of inflammation that occurs with seemingly arbitrary pain. I alluded to this in the second Workout Wednesday on the serratus muscles. In the neck this is something most people are regularly afflicted by for lack of training. We think we train these muscles, but the importance of lifting and rotating your head to keep your body capable of normal functions seems to be unheard of in American culture.

There are many products online for training neck muscles that I would be embarrassed to be seen owning let alone wearing, much less using. That being the case, equipment can be encouraging and motivating to get you working on your journey of self-improvement. I would recommend if you want equipment to start with a simple set of resistance bands. I included an Amazon link to help you find a low cost set that I would use myself. This removes the need for many other devices such as: neck stretchers and neck harnesses. Eventually I might recommend choosing a neck strengthener like the one in this link to help you beyond the levels of the resistance bands to give you (upper) cervical stretching support, strengthening, and postural improvement. This can be a great tool if you get lots of cracking in your neck to reduce that without buying multiple expensive pieces of equipment.

Beyond this you could choose to go all in from the beginning and get the least embarrassing head/neck strengthening harness that I have found to date, but that is for people who want to have neck strength beyond the average person (mostly boxers and MMA fighters).

That being the case lets move onto the exercises. Naturally, you can follow the guide above to train each muscle in yur neck, but that may lead to injury. Going slow and light on weights is important to proper training and form. Second is guidance from either a display or trainer, but exercise can be dangerous especially if you get ahead of your capabilities. One good thing to do always, but especially around your spine is imsometric exercises. These are technically defined by lack of motion, but in reality are any type of exercises that you do with couteractive resistance from the opposing muscle group. e.g. try flexing your bicep and tricep at the same time. You can still move your arm slowly back and forth, but it will train both sets of muscles. Also everyone seems to be familiar with a plank, and if not you can see videos or images of planking both good and dangerous kinds. Even if that’s not something you want starting with gravity to give you weight on your neck by angling your body to put the muscle you’re focusing on upwards will provide a starter level of resistance.

Exercises for neck:

• Shoulder shrugs Medial (bring your shoulders into your ears)
• Shoulder shrugs Anterior (bring your shoulders to your mouth/nose)
• Shoulder shrugs Posterior (bring your shoulders to the transverse process, C7)

• Side to side straight pull overs (hand or resistance band)
• Head outer rotations with pullover (hand or resistance band)
• Head inner rotations with pullover (hand or resistance band)
• Thinker Jaw Extension (Fist to underside of jaw (or band) and open mouth wide)
• Thinker Jaw Contraction (index finger over lower process on the jaw and close)
• Reverse sit up partial (at least hands folded on back of head life head upward)
• Dummy neck press (press on head or use band, move head forward and down)
• Circular head rotation

It might seem super simple, but really those are the neck exercises that you need. This will hit every muscle in your neck as long as you do both sides, and you can do this anywhere for a reason. You’ll notice they can all be done without equipment to a point that most people would be happy with.