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- زمان مطالعه : 5 دقیقه
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About the exercise
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Description
Neck flexion with weight is an isolated exercise performed using a weighted neck collar and additional weights. This movement specifically targets the neck flexor muscles, including the sternocleidomastoid and other stabilizing muscles. It is ideal for individuals seeking to increase neck strength, improve posture, or protect their neck during high-impact activities.
How to perform the exercise
Preparation
- Use a specialized weightlifting neck collar.
- Securely attach a small weight plate to the necklace chain.
- Make sure the collar is securely positioned on your head and does not cause discomfort.
- Set an exercise bench to a 45-degree angle.
- Sit on the bench and lean back so that the upper part of your back is supported, while your head extends beyond the edge of the bench.
Execution method
- Place the collar on your head, ensuring it is centered.
- Hang your head slightly backward in a neutral position.
- Bend your neck forward, bringing your chin toward your chest in a slow and controlled motion.
- Pause briefly at the highest point of the movement to fully contract the neck muscles.
- Gently return your head to the starting position, resisting the weight as you lower it.
Repetitions
Perform 2 to 4 sets with 8 to 15 repetitions, depending on your fitness level and goals.
Coaching Tips:
- Choose a light weight: Always start with a manageable weight to learn the movement properly and avoid unnecessary strain.
- Perform controlled movements: Avoid quickly jerking your head; focus on slow and precise motions to fully engage the muscles.
- Alignment: Keep your neck and spine aligned throughout the exercise to avoid unnecessary pressure.
- Rest and recovery: Like any muscle group, your neck also requires sufficient recovery between sessions.
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
Benefits of the exercise
Neck muscle strengthening
This exercise targets the muscles at the front of the neck, especially the sternocleidomastoid and other flexor muscles, helping to improve overall neck strength.
Improving Neck Stability
Strengthening the neck muscles enhances stability and reduces the risk of injury during physical activities or sports.
Supporting Posture Health
A stronger neck helps maintain proper posture by supporting the head and reducing pressure on the cervical spine.
Injury Prevention
Neck strengthening can help prevent injuries such as neck strains or whiplash, especially for athletes in contact sports like wrestling, football, or martial arts.
Improving the Appearance of Neck Muscles
A well-trained neck contributes to balance and overall physique, particularly enhancing attractiveness for bodybuilders.
Increasing Functional Strength
This exercise improves the neck’s ability to withstand daily loads or specialized sports activities.
