# Neck Training <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/gimeRpdqWQw" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Why Train Your Neck? - Aesthetics - Athletic performance - Reduce injury, neck pain, headaches ## Physiology - Forward Flexion (Sternocleidomastoid) - Neck Extension (Upper Trap Fibers) - Lateral Flexion (Sternocleidomastoid) ## Warm-up - 1 to 2 minutes - 8 to 10 head rotations - 10 to 12 bodyweights neck curls (lying on bench) - 10 to 12 lateral curls (flip on side) - 10 to 12 reverse neck curls - Full ROM - 5s stretches side to side - Neck curls chin to shoulders - Side to side rotations with isometric hold ## Basic Neck Curl - Hold a plate to your forehead - Shoulders at the back edge of the bench - Protective headgear can be good - Take looser grip or mashing plate on forehead can help prevent cheating - 10-20 reps ## Neck Extension - Plate on the back of your head can work, but head harness is really better - Do not hyperextend at the top ## Important Note - Tuck your chin in --- ## 📚 References - [Neck Exercises that KILL Your Neck (DO THESE INSTEAD!!)](https://youtu.be/wjiZaCJ6tCA?t=315)