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- مدت زمان مطالعه : 5 دقیقه
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About the exercise
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Description
Weighted Neck Lateral Flexion with Neck Harness on an Incline Bench is an exercise that targets the lateral neck muscles, particularly the sternocleidomastoid and scalene muscles. By strengthening these neck muscles, the exercise enhances neck flexibility, improves range of motion, reduces neck tension, and increases resistance to injuries. This movement is especially beneficial for athletes involved in sports that require strong neck muscles, such as football, rugby, wrestling, MMA, or other combat sports.
How to perform the exercise
Preparation
- Secure the head harness safely on your head and attach a weight plate to it.
- Lie on your side on the incline bench, ensuring that your head extends beyond the edge of the bench.
- Slowly lower the weight plate attached to the head harness towards the ground.
- Lower your head downward until you feel a gentle stretch on the opposite side of your neck.
Execution method
- Exhale slowly and carefully lift the weight plate by laterally flexing your neck upwards.
- Hold the position for one or two counts.
- Inhale and slowly and carefully return the weight plate to the starting position.
Repetitions
- Perform the exercise for the specified number of repetitions.
- Repeat the same exercise on the opposite side.
Tips and Recommendations
- Do not over-bend your neck and only perform the movement until you feel a gentle stretch.
- Perform the movement slowly and with complete control.
- Use light weights to prevent injury to the neck.
- Make sure the weight plate does not make contact with the ground during the exercise.
- Instead of relying on your arm, you can place your hand on the ground next to the edge of the bench for additional support.
- If you don’t have a head harness, you can hold a small weight plate on the side of your head and use a towel for added comfort.
Muscles involved in the exercise
List of muscles involved
Instruction on the involved muscles
1. Sternocleidomastoid - SCM
The sternocleidomastoid is a large muscle located on each side of the neck. It has two heads: one originating from the sternum (sterno) and the other from the clavicle (cleido). Its functions include flexing the neck forward, bending the neck sideways, and rotating the head to the opposite side.
Image of the sternocleidomastoid
2. Scalene Muscles
The scalene muscles consist of three pairs (anterior, middle, and posterior) located on each side of the neck. These muscles assist in various movements, including lateral flexion of the neck, elevation of the first two ribs during inhalation, and rotation of the neck.
Image of the scalene muscles
3. Splenius
The splenius muscles, which include the splenius capitis and splenius cervicis, act as synergists during the neck lateral flexion exercise. These muscles are located in the upper and posterior neck and play a role in extending and rotating the head and neck.
Splenius Muscles Image
4. Trapezius Upper
The upper fibers of the trapezius also act as synergists in this exercise. The trapezius is a large, triangular-shaped muscle that extends from the base of the skull down to the mid-back. The upper fibers assist in movements such as elevating the scapula and extending the neck.
Image of the upper trapezius
Incorporating the weighted lateral neck flexion exercise into your training routine can help strengthen and improve the flexibility of the target muscles, contributing to overall neck health and performance. As always recommended, if you have any concerns or previous issues in the neck area, consult with a healthcare professional or fitness trainer before starting a new exercise program.
Benefits of Performing the Exercise:
Strengthening the Lateral Neck Muscles
This exercise directly targets the sternocleidomastoid and scalene muscles, which play a key role in the strength and stability of the neck.
Increasing Neck Flexibility
Performing this movement helps improve the range of motion of the neck and increases its flexibility in lateral movements.
Injury Prevention
Stronger neck muscles provide greater resistance to sports injuries or accidents, especially in high-impact or contact activities.
Reducing Neck Tension and Stress
This exercise can help reduce tension caused by stress or prolonged sitting, providing relief and comfort in the neck area.
Improving Performance in Professional Sports
Athletes in sports such as football, rugby, wrestling, MMA, boxing, or other combat sports require a strong and resilient neck, and this exercise can help them achieve that.
Neck Muscle Balance
Performing this exercise promotes balanced strength between the two sides of the neck and helps prevent muscular asymmetry.
Enhancing Neck Muscle Endurance
This exercise increases the endurance of the neck muscles, preparing them to handle longer periods of stress.
Supporting the Cervical Spine
Strengthening the neck muscles helps better support the cervical vertebrae and provides greater stability for the spine.
