Many people believe that training the neck muscles is nothing more than wanting to enhance appearance but the truth is, the neck is a huge asset in many kinds of contact sports.
Generally, it seems that this important training is over looked because people either do not know about it or they do not have the proper equipment to carry out the exercises.
With some weight plates, a bench, surgical tubing and a towel, you will be able to cover all of the exercises you need to build your neck muscles.
Rotators: You might already know that the 4-way neck machine will not work on the rotators so you will want to go for the manual resistance for this group of muscles.
The rotators are not able to be worked with weights but there can be some resistance added.
You will do this by applying your hand to your neck while you slowly turn it either to the left or the right.
It is important to make sure that you are easing into this and that you are not using an overload of resistance.
Once you have reached your limit of range of motion, you will want to try to slowly increase the resistance and then hold it there for 5-10 seconds.
You will then repeat this process but turn your head in the other direction.
Again, make sure that you are going as far as you can and then hold.
Complete 3-5 sets in order to make sure that you are really working out this generally overlooked group of muscles.
You may want to try the exercises while you are seated so that your upper back muscles are relaxed.
Since you are only working the extensor group for the moment, you will want to make sure that you are relaxing the muscles.
Flexors: As for the flexors, you can use the neck machine if it is available for you to use.
If it is not available for you, you can do some simple things and end up with the same exact exercise.
Remember, the purpose of this is to tilt the chin forward and down towards the chest.
First, lie on a flat bench, facing up and with your head over the end of the bench.
You will want to place a folded towel on your forehead and then gently place a weight plate on the towel.
Keep the weight plate in place with your hands and then allow your head to relax and drop downward.
You will then need to proceed slowly and raise your head up so that you are able to tuck your chin into your chest.
Remember to keep your hands on the weight so that the muscles truly get a workout.
It is important to always start slow with the motions when you are doing neck work.
Avoid using extremely heavy weights for the low repetitions because the neck is so incredibly fragile and especially if you are not used to training the neck muscles.
Completing several sets of 10 - 15 reps is surely enough to get this group of muscles growing.
There is another option of using a piece of surgical tubing that can be picked up at just about any home improvement or medical supply store.
You will want to take the two loose ends and tie them into a knot.
Now you have a nice loop of medical tubing.
When working the extensors, you will want to sit on the bench or a chair.
Place the tubing on your forehead and then place the other end around a doorknob.
Allow the head to tilt back and then forward and begin to feel the resistance.
Once you have made it to the limit of your range of motion, you will want to tilt backwards again and then forwards again.
Do several sets of 10 - 15 reps for this exercise.
Once you are ready to increase the resistance, you will want to move further away from the anchoring point.
To do this, add another loop of tubing.
You can even use a heavier gauge of tubing as well.
Wrap a washcloth or towel around the part of the tubing that will rest on your forehead.
This will make you much more comfortable and you will not have to worry about the tubing slipping as you go through your range of motion.