Neck Exercises

**Hiro Protagonist** · Posted On: 7/12/2012 5:29am

Hi,

I am looking for a few exercises to strengthen my neck muscles,
given that it's there where you absorb most strikes, and I can live without Parkinson.

So, please, point me to a few good ones.

I used this routine for a while, but I want to vary a bit.

Thanks a lot,

Rafe

**knive** · Posted On: 7/12/2012 6:14am

The routine that a few of the fighters at my gym do is pretty simple and specific. They lie on the edge of the ring with their head over the edge, hanging down, and lift it through the full range of motion. This is done c.50 reps while laying on their front, back and both sides.

Lots and lots of clinch work also seems to do wonders for my neck.

**lordbd** · Posted On: 7/12/2012 6:23am

At my gym we also do isometric neck exercises to warm up. Trying to lift head up while firmly holding it down, trying to look right when pressing firmly against with the palm etc.

**Diesel_tke** · Posted On: 7/12/2012 12:55pm

****, you do those neck bridges while doing the bech presses, and still don't have a strong neck?

eloneamigo · Posted On: 7/12/2012 1:49pm

tie a rope around a barbell weight 15-20lbs depending on how strong you are, distribute the weight evenly along your teeth, and do neck extensions, these work awesome, try and work your way up to 100 reps. Take care bud and good luck!

Growley · Posted On: 7/12/2012 2:10pm

I would've thought strengthening the front of your neck would be pretty important for the purposes of absorbing strikes. In my experience it's always the front or side of the neck which aches after taking a real smack in sparring; the rear neck muscles tend to be stimulated more in grappling.

Personally I use a weight on my forehead and simply raise and lower my head to strengthen the area, using a neck harness in the same motion to strengthen the rear muscles.

John222 · Posted On: 7/24/2012 4:48am

I want to say that tie a rope with a pull up spring in a gym and try to lift the weight with your neck. Use the small weights in beginning 2-4kg and practice with them until you would be able to lift more weight. Best of luck.

**slamdunc** · Posted On: 7/24/2012 4:52am

Originally Posted by lordbd

At my gym we also do isometric neck exercises to warm up. Trying to lift head up while firmly holding it down, trying to look right when pressing firmly against with the palm etc.

^^^^^^^^^^What he said.^^^^^^^^^^

**erezb** · Posted On: 7/24/2012 5:04am

i love using a physioball,

i do use movement though.

**ChenPengFi** · Posted On: 7/24/2012 5:51am

While i am a big advocate of neck strength as a MA attribute, i'm not convinced it is an effective means of reducing risk of TBI.

edit: TBI = Traumatic Brain Injury