Most exercise regimens leave out the neck because, in many ways, the neck gets a daily workout by supporting your head. However, that may not be enough. "Turkey neck" is a term used to describe the condition of loose, excess skin on the neck. Rapid weight loss, ageing and excessive sun exposure contribute to this condition. While there are surgeries available to correct "turkey neck," it can be corrected by doing neck exercises.
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Isometric exercises tone muscles through tension. They rely on the effect of a muscle working against itself. Isometric exercises are beneficial to building neck muscles because they are low impact. To perform an isometric exercise, apply resistance to the targeted muscle. A simple isometric neck exercise uses the hands as resistance. Place your hands on the back of your head. Using your head, push back against your hands for 15 seconds. Try not to tilt your head, because this will take the pressure off the targeted neck muscles. The key is not to allow your hands to give way to the pressure from your head. This will work the muscles in the back of your neck. Repeat this process, placing your hands on your forehead, to work the muscles in the front of your neck.
The sternocleidomastoids are the major muscles that make up the side of the neck. An easy and low-impact way to work out these muscles is by doing rotation exercises. Turn your head as far as you can to one side. Keep your chin parallel to the ground. Hold this position for 15 seconds. Repeat 10 times for each side.
Lie down on a flat surface, such as an exercise bench, and allow your head and neck to hang off the edge. Place a small weight of less than 0.907 Kilogram on your forehead. Carefully push up, using only your neck muscles. Go slow and don't force your muscle to go farther than is comfortable, because this may cause injury. Repeat 10 times.
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