A stronger neck in 10 minutes: no equipment required - Quick Fit - Brief Article

Men's Fitness, March, 2002 by Mark Casselman

Most guys don't train their necks on a regular basis. In fact, it's likely that your sternocleidomastoideus muscles get worked only when the Heidi Klum look-alike saunters by at the gym. But whether you aim to impress or de-stress, your neck muscles deserve some attention.

The benefits of adding just 10 minutes of neck training, once or twice a week, are many. When supported by broad shoulders and a trim waist, a strong neck will put the finishing touch on the ultimate athletic V build. You'll also be less likely to fall victim to the muscle tension and strain that most keyboard-tapping cubicle dwellers are afflicted with every day.

Hell, you might even look taller. Improved posture by virtue of neck muscles that are more fatigue-resistant can keep you walking tall all day long. Next happy hour, your work buddies will be slumped over a table or propping themselves up against the bar, showcasing to the opposite sex your newly acquired anatomical supremacy. Not a bad return for such a short-time investment.

So if you've ever been mistaken for Niles Crane--or any other crane, for that matter--it's time to get to work. This muscle group does not require much volume or intensity, just commitment and a consistent effort. Pencil in a couple of sets at the end of your next back workout, and you'll put an end to your pencil neck.

THE WORKOUT

In addition to shrugs, which indirectly hit the muscles at the back of the neck, all you need to work your neck at the gym or at home are your own hands and the dynamic resistance they can provide.

Perform the following four movements as a minicircuit, progressing as follows: front, left side, right side, reverse. Take a one- to two-minute break, then repeat. Perform 12 to 15 reps in each direction.

THE EXERCISES

1. FRONT FLEXION (front neck muscles) Sit or stand in a neutral position with your head directly over your shoulders and a slight arch in your lower back. Keeping your shoulders level, place both hands against your forehead (1a). Press backward with your hands while pressing forward with your neck muscles until your forehead is facing the floor (1b). Slowly press backward with your hands until your forehead is almost facing the ceiling and repeat.

2. LEFT LATERAL FLEXION (side neck muscles) Maintaining the seated position, place your left hand on the left side of your head (2a) and press your left ear toward your left shoulder while resisting with your neck muscles. Continue until your right ear is almost pointing at the ceiling (2b) and repeat.

3. RIGHT LATERAL FLEXION (side neck muscles) Maintaining the seated position, place your right hand on the right side of your head (3a) and press your right ear toward your right shoulder while resisting with your neck muscles. Continue until your left ear is almost pointing at the ceiling (3b) and repeat.

4. REAR FLEXION (rear neck muscles) Maintaining the seated position, place both hands on the back of your head (4a). Press forward with your hands while pressing backward with your neck muscles until your forehead is almost facing the ceiling (4b). Slowly press forward with your hands until your forehead is almost facing the ground and repeat.

[ILLUSTRATIONS OMITTED]

WORKOUT

EXERCISE                SETS   REPS

Front flexion            2     12-15

Left lateral flexion     2     12-15

Right lateral flexion    2     12-15

Rear flexion             2     12-15