Neck exercises

  • Posted by a hidden member.
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    Aug 25, 2009 10:42 PM GMT
    Hey guys,

    I was wondering what exercises would be best for improving neck posture and elongating the neck? I have a relatively large head and as a result it seems to tilt forward. I’ve also been working for 14 years in front of a computer, so my posture is problematic and I feel a bit "compressed".

    I’d really like to find some exercises to get my posture back to normal. Any advice would be greatly appreciated. Thanks!
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    Aug 26, 2009 12:19 AM GMT
    I've added neck exercises on the days I work shoulders. And it has made a big difference. My main reason was that I also have a big head, and I just wanted a thicker neck for a more balanced appearance.

    Unfortunately, most gyms don't have a neck machine. But all you need is a plate, flat bench, and a towel.

    You might want to start with a low weight. Pick up a 10 lbs plate. Fold up a towel and use it as a cushion between your head and the plate. Lay down on flat bench. Let your head over the edge. Place the towel+plate on your forehead. Hold it in place with your hands. Then slowly tilt your head back. Try not to go too far, or you'll hurt yourself. Next, slowly raise your head forward. Imagine making your chin trying to touch your chest. When you can't tilt forward anymore, slowly tilt back. Repeat until you can't do any more.

    I've worked my way up to a 35 lbs plate, 22 reps on the first set, 12 on the second set.

    You do the same thing, laying on your stomach. But you gotta anchor your feet somehow. Or you can try doing it sitting on the bench and lean your torso forward.

    Here a couple of animated examples..

    Link, Link

    If you don't want to use plates, you can use resistance bands instead. Just go for higher reps.
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    Aug 26, 2009 2:50 AM GMT
    LOL. I saw this one commercial that was for the ladies and it involved neck exercises but they way the advertisers went about it you thought it was an ad for giving better blowjobs.
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    Aug 26, 2009 2:59 AM GMT
    for posture i'd just recommend yoga- seriously.

    but i've been wondering about ways to beef up my neck a little bit myself, cause i've always felt its scrawny, especially since i have broad shoulders- any advice from others on that would be great...
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    Aug 26, 2009 3:18 AM GMT
    maybe this can help ... there are a few neck exercises towards the bottom of the page.

    http://www.bodybuilding.com/fun/neck.htm

  • UFJocknerd

    Posts: 392

    Aug 26, 2009 7:19 AM GMT
    Working your scapulars (an essential but often overlooked muscle group) can help posture. Here are examples of scapular exercises:
    http://www.ergonomics.ucla.edu/oldergo/Ergowebv2.0/articles/postural.htm

    Consciously checking your posture and rolling back your shoulders to realign the spine, and pulling your shoulderblades together, can strengthen your upper back muscles and improve posture. Also be sure you aren't working chest & abs and ignoring lower & upper back, which can cause posture problems.

    Re: neck exercises: Upright rows.
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    Aug 26, 2009 7:58 AM GMT
    You need to strengthen your deep neck flexors, these muscles stabilise your neck and prevent jutting of the head. In addition, stretch your upper trapezius muscles, pecs and you need to strengthen your lower traps, rhomboids, like with the row exercises from the guy above

    http://www.peaksportsandspinept.com/articles/cervicalpain_deepneckflexors.cfm

    this link gives some info on the deep neck flexor exercises
  • Posted by a hidden member.
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    Aug 26, 2009 10:29 PM GMT
    forward%20head%20posture%20man.jpg

    You mention that your head tilts forward. There is a malady that occurs in individuals that spend long hours in front of a computer. The medical name of this condition is "forward head posture"
    You can check it out on Google...I got 589000 results
  • Posted by a hidden member.
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    Aug 28, 2009 11:57 PM GMT
    That guy at the computer looks remarkably like one of my cousins. And yes that cousin is gay if you were wondering.
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    Aug 31, 2009 2:30 PM GMT
    Thank you very much for all the helpful advice. I really appreciate it!