When it comes to fitness, the neck is often overlooked, despite its important role in posture, stability, and injury prevention. Strengthening your neck muscles can enhance your overall fitness and athletic performance, and a Necklace (also called a necklace or headband) is one of the most effective tools for the job.

Are you ready to take your neck training to the next level? This article will guide you through three key exercises to build a strong, balanced neck, as well as provide tips on preparation, safety, and who can benefit most from incorporating these movements into their routine.

Why use necklaces?

The collar is specifically designed to target your neck muscles, helping to:

• Improve neck muscles and neck strength.
• Improve posture, especially for desk workers or those with forward head posture.
• Prevent injuries in contact sports and other high impact activities.

This simple but effective tool offers versatility, allowing you to train your neck from any angle. various for the development of balanced muscles.

Who should do neck weight exercises?

Yes Weight necklace A versatile tool suitable for many individuals looking to enhance fitness, sports, or recovery.

• Experienced athletes Find increased performance and flexibility in high impact sports.
• Gymnast Look to create a thicker, well-defined neck for a balanced body.
• People who like to exercise Aim to conquer the plateau and take their training to the next level.
• People recovering from neck injuries: Always consult a health professional or physical therapist before incorporating weight training into your rehabilitation routine.

Warm up before you start

Before going into weight training, warming up is essential to prevent injury and prepare your neck muscles for the load. Perform the following warm-up routine:

1. Neck rotation: Slowly rotate your neck in a circular motion, 10–15 times in each direction.
2. Tilt the neck: Move your head forward, backward, and side to side. Perform 2-3 sets of 10-15 reps.

This warm-up increases blood flow, relaxes tight muscles, and prepares your neck for intense activity.

3 exercises with neck weight

1. Neck Harness Flexion

benefits

• goal Front neck musclesincluding sternocleidomastoid And musclewhich plays an important role in neck flexion and stability.
• Improves neck mobility and helps counteract forward head posture caused by desk work or screen time.

How to practice

1. Set up your device
   • Use a collar designed for weight lifting.
   • Attach the lightweight plate to the harness chain, making sure it is securely fastened.
2. Prepare the Bench
   • Adjust the exercise seat Horizontal 45 degrees.
   • Sitting in a chair, lean back so that your upper back is supported while your head extends beyond the edge of the chair.
3. Starting position
   • Keep the necklace on your head, ensuring comfort.
   • Let your head hang back slightly in a neutral position.
4. Take action
   • Slowly Stretch your neck forwardBring your chin to your chest in a controlled motion.
   • Pause at the top of the movement to fully contract the neck muscles.
   • Slowly return to the starting position, resisting the weight as you lower your head.
5. Repetition
   • Practice 2-4 sets of 8-15 repetitions. Increase the weight gradually as your strength improves.

2. Neck Harness Extension

benefits

• Strengthen strength Back neck musclesincluding trapezius, Full headAnd Vertebral head.
• Improve neck stability, improve posture, and reduce the risk of neck injury in sports and daily activities.

How to practice

1. into position
   • sleep face on the bench with your chest and abdomen supported.
   • Let your head extend beyond the top of the chair.
2. Starting position
   • Attach the weight to the strap and wear it securely.
   • Allow your head to slide slightly forward for a gentle stretch.
3. Take action
   • Slowly Extend your neckRaise your head until it is in line with your upper back.
   • Pause for 1-2 seconds to fully engage the muscles.
   • Slowly lower your head back to the starting position, maintaining control throughout.
4. Repetition
   • Practice 2-4 sets of 8-15 repetitionsAdjust the weight as needed.

3. Neck Harness Lateral Flexion

benefits

• Activate Lateral neck musclessuch as Levator scapulae And sternocleidomastoidImprove lateral movement and balance.
• Useful for athletes in contact sports to enhance neck stability during impact.

How to practice

1. Starting position
   • Tighten the headband over your head and attach the weight plate.
   • sleep by your side Lie on a bench, with your head extended outward.
   • Allow the weight to hang naturally, creating a gentle stretch on the opposite side of your neck.
2. Take action
   • Exhale as you Stretch your neck out to the sideRaise your head to your shoulders in a slow and controlled manner.
   • Hold the position for 1-2 seconds at the top.
   • Inhale as you lower your head back to the starting position.
3. Repetition
   • Practice 2-4 sets of 8-15 reps in each aspect for balanced development.

Important safety tips

1. Start the light: Start with a manageable weight to build form and prevent neck overload.
2. Focus on form: Keep the movements slow and controlled so that the muscles are correct and avoid injury.
3. Avoid overtraining: Allow 48 hours of rest between neck exercises to allow the muscles to recover.
4. Listen to your body: If you feel discomfort or pain, stop immediately and reevaluate your technique or weight.

Last thought

Strengthening your neck muscles with a neck brace can bring many benefits, from improving posture to increasing athletic performance. By combining these three exercises and following safety guidelines, you'll develop a stronger, more stable neck that supports your overall fitness goals.