One of the most neglected areas in training is the neck. Even today with all the research on concussions, the neck remains an afterthought for most of us. The neck is a mobile joint system; therefore, it needs strength to keep it safe and secure. Neck-strengthening exercises can make a huge difference in the incidence and severity of concussions.
If you participate in boxing, it is imperative to prepare your body to be able to withstand an opponent’s blows. Boxing is not all about how hard you can hit; it can come down to how well you can take a punch. A strong neck allows you to better absorb punches. Here are a few neck strengthening exercises to try.
Before you begin your neck strengthening exercises, get rid of any stiffness with some movements. This minimizes the stiffness in the neck structures and helps make your neck ready for the neck muscle strengthening exercises.
Chin Tuck: Stand with an upright posture, with both your back and neck straight, and leave your arms at your sides. Look straight. Slowly lower your chin, feel the stretch at the back of your nape. Remain in this position for 3 to 5 seconds and then raise your chin back to the starting position. Include at least 10 of these at the beginning of your routine.
Head Weight Exercise: Lie on your back with your head hanging off a surface. From this position, nod your head up and down, keeping your chin as close to your chest as possible throughout the movements. Do 10 of these, then nod your head side to side like you are disagreeing with someone for another 10 reps. Lastly, tilt your head from side to side, while staying on your back. After you have done ten of each, rest for a minute and repeat for another two to three sets.
Dumbbell Shrug: The dumbbell shrug is a popular choice. Shrugs help benefit your neck muscles and your upper back and shoulders. Stand up holding two dumbbells at your sides and lift your shoulders as high as possible, then slowly lower them back down. You want to aim for around 10 reps spread out over three to five sets.
Neck Crunches: Lay on your back and sit your head up like doing a stomach crunch using only your neck, keeping your back flat on the floor. When you lower your head, try not to let it touch the floor until your set is complete, doing so will make the muscles work that little bit harder.
Neck Bridges: Lie on your back, take a deep breath, and raise up onto your neck, holding for around 30 to 45 seconds. Place your hands on the floor on either side of your head to add some stability. The neck bridge is more advanced and is something you should work on only when your neck is already strong.
Neck strengthening exercises shouldn’t last any longer than 5 to 10 minutes, so make sure not to overdo it. Keep it slow and steady and if any of these exercises cause you pain and distress, stop immediately.
