Neck exercises
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To target the rear deltoids and neck safely, suggests checking out strength conditioning coach Eric Cressey's free videos. Cressey's extensive work with overhead and throwing athletes ensures precise exercises for the shoulder girdle to avoid complications and properly position the scapula. A simple exercise like the reverse fly can target the rear deltoids when the rest of the body is stabilized on a bench, allowing for focus on using those muscles and maintaining the correct scapula position 1.
For strengthening the neck, speaks against neck bridges due to potential damage to the discs. Instead, he recommends isometrics, which provide stability without risking harm. There are even devices designed for neck training that offer a variety of movements to strengthen the neck safely 1. In another instance, details using a plate wrapped in a towel to perform neck exercises lying on one’s side or stomach. These exercises aim to combat the effects of constantly looking down at screens and improve posture 2. He emphasizes proper technique and safety, citing Jeff Cavaliere's videos on safe neck training 3.
Proper neck training has numerous benefits, including injury prevention in accidents and sports, as well as improved posture and confidence. Light weights or hand-based resistance can be used to ensure neck strength and stability, which is important for both appearance and joint protection 4 5.
Overall exercise choices should prioritize full range of motion and ones that feel stable and safe 6. Regarding muscle volume, aiming for 10 to 20 sets per week per muscle group, not counting indirect activation, is suggested for hypertrophy 7.
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