Simple exercises for strong and strong neck muscles

The neck muscles are a fairly important part that needs to be exercised regularly but are often overlooked and ignored by many gymgoers. In fact, the neck muscles help to protect against many injuries while also bringing symmetry to the body. Let's find out the top 5 simple exercises for strong and strong neck muscles for men through this article!

Neck exercises - lying on a chair with dumbbells

The exercise of lying on a chair with dumbbells includes quite simple and easy-to-do movements. With this exercise, you can completely do it yourself at home to improve the condition of a sore and tired neck and spine. If you don't have dumbbells at home, you can replace them with another object of equivalent weight. The steps to perform the exercise of lying on a chair with dumbbells include:

- Lie face down on a chair, shoulders beyond the reach of the chair. Note that the contact point with the top of the chair is the upper chest. Behind your head, you can place a dumbbell or other object of equivalent weight.

- Inhale and slowly lower your head.

- Exhale and gently lift your head back to the starting position.

- Repeat the exercise many times, about 3-5 sets per session. You can also practice with bare hands, bringing the same effect of increasing neck muscles.

Shoulder shrug exercise

If you want to develop strong neck muscles, you can refer to the shoulder shrug exercise with simple movements. For the shoulder shrug exercise, you need to prepare 2 dumbbells. This exercise will mainly affect the main muscle groups such as the shoulder bridge and trapezius muscles. The steps to perform the shoulder shrug exercise include:

- Consider choosing dumbbells with a weight suitable for your physical condition. Stand straight, feet shoulder-width apart. Hold a dumbbell in each hand, making sure the palms face the thighs.

- Inhale and lift the 2 dumbbells up until they touch your shoulders. Hold this highest position for 1 - 3 seconds.

- Exhale while slowly returning your arms to the starting position.

- Do this exercise 3 - 5 times per session.

Barbell shrug exercise

Barbell shrug is similar to the above exercise but will increase the difficulty level. To develop strong neck muscles, you need to pay attention to performing the exercise technique correctly. Steps to perform barbell shrug exercise include the following steps:

- Stand up straight, legs shoulder-width apart. Place a barbell in front of your feet.

- Bend down and lift the weight. Note that when lifting the weight, your arms must still be straight and your shoulders shrug. When performing this movement, you need to inhale.

- Exhale while lowering the weight and shrug your shoulders.

- Do this exercise 3 - 5 times per session to effectively develop strong neck muscles.

Neck muscle exercises - hand on the side of the head

The hand on the side of the head exercise is simple to perform, does not require other supporting tools but still ensures effectiveness for the neck muscles. The steps to perform the hand on the side of the head exercise with the correct technique include:

- Prepare to stand up straight, place the right hand on the right side of the head.

- Use the force from the neck muscles to tilt the head to the right. Start at a slow speed and then gradually increase the speed. Remember to breathe gently and do it for at least 30 seconds.

- Switch to the left side and repeat the same movement.

Neck Stretch Exercise

Neck Stretch is one of the simple but highly effective exercises for strong neck muscles. You just need to perform the Neck Stretch exercise with the following standard technical steps:

- Prepare to sit with your back straight, and legs straight, in the most comfortable state possible.

- Cross your hands and place them behind your head.

- Slowly pull your head down towards your chest and hold the position for at least 30 seconds.

- Repeat the movement several times.