Protect Ya Neck

When it comes to building an impressive physique, Grasshopper, perhaps the most overlooked muscle group is your neck. Think about it: when was the last time you heard someone say that Monday was their chest, tricep and "neck day"? Probably not often, but for many, neglecting to strengthen your neck can leave you looking like a lollipop despite the added muscle to your frame. What happens when the neck muscles are weak? Well, nothing good: headaches, neck pain, and I-can’t-turn-my-head-to-back-out-of-my-driveway syndrome. Another important reason you should stop neglecting neck training is that the neck is highly involved in nearly any physical sport. From striking, sacking the quarterback, to laying someone out on the ice, to going up for a rebound, to a double legged take down, to even sliding into home plate... I could go on and on, the neck is put at risk in any of these movements. By strengthening your neck muscles, you not only lower the risk, but you also help to protect your spine and spinal cord. Possessing a strong neck is not only critical to better posture but also injury prevention. This is one of those workouts where you need to start easy, really... It's the neck. If any one of the movements causes you pain... STOP and remove it from the training. Use slow controlled tempos and keep your jaw locked... Important. So... c'mon baby baby c'mon, baby baby c'mon, baby baby c'mon. Yo, you best protect your neck!!! -Wu Tang Clan

Exercises

Conjunto 1: 1 rodada

Neck Warmup

1 min 30 segs

Rest

15 segundos

Neck Warmup

1 min 30 segs

Conjunto 2: 5 rodadas

Manual Isometric Resistance

35 segundos

Conjunto 3: 1 rodada

Transition

20 segundos

Conjunto 4: 1 rodada

Swiss Ball Forward Lean

45 segundos

Swiss Ball Backward Lean

45 segundos

Conjunto 5: 1 rodada

Transition

25 segundos

Conjunto 6: 2 rodadas

Neck Band Training

1 minuto

Front Neck Bridge

1 minuto

Conjunto 7: 1 rodada

Rest

30 segundos

Conjunto 8: 1 rodada

Clockwise Neck Rolls

20 segundos

Counter-clockwise Neck Rolls

20 segundos

Chin to Chest Stretch

20 segundos

Plow Pose

1 minuto

Conjunto 9: 1 rodada

Celebrate

5 segundos

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