Training Your Rotators And Flexors, Muscle Building Workouts
Why would anyone want to train the neck? Some people might think that it is all about appearance but the fact is, a strong neck is a big asset for those who play contact sports. Many people overlook this training for two reasons. Either they do not know about it or they simply do not have the correct equipment to do it. All you need though is a little imagination and you will be able to exercise your neck muscles. You will also need some plates, a bench, a towel and some surgical tubing.
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.
Repeat the process, turning your head in the other direction, again holding the contraction when you can no longer turn the head further. Three to five sets of this should be more than sufficient to give ample work for this often overlooked muscle group.
Many people find that this exercise is best done while seated. This way your upper back muscles are completely relaxed. You only want to work on the extensor group so make sure that you are relaxing during the whole exercise.
The Flexors. If you have a neck machine available, you can go ahead and use it for the flexors. For those that do not have this machine available, there are some simple things that you can do instead. You want to keep in mind that the purpose of this group is to tilt the chin 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.
Then, you will want to raise the head slowly as though you are trying to tuck your chin into your chest. You will want to make sure that both of your hands are holding the weight in place, while making sure that you are not helping the muscles perform the movement.
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.
When you’re ready to increase the resistance, you can move farther from the anchor point, add another loop of tubing, or purchase a heavier gauge of tubing. You may want to wrap a towel or washcloth around the portion of tubing that will be resting on your forehead. This will make the exercise more comfortable and also help to keep it from slipping as you go through the motion.
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