Preparation: naturally spread your legs shoulder-width apart (or sit on a stool), lean your head forward first and put your hands behind your head (Figure 1). Then push your head back, press your hands forward with appropriate force and inhale at the same time. When your head leans back to the limit, stop for 2 seconds (Figure 2). Press your head on the sternum with both hands a little harder, and resume the preparation posture. Repeat 10-20 times. Move slowly and don't use too much force on your hands to avoid neck injury.
Neck muscle fitness training
Neck muscle fitness training
Self-resisting head forward pressure
Ready posture is the same as above. At the beginning, raise your head and put your palm on your forehead (Figure 3). Push your head back with your hands and lean forward with your body. When the chin touches the chest, pause for 2 seconds (Figure 4), then go back and do 15-20 times.
Neck muscle fitness training
Neck muscle fitness training
The self-resisting head leans to the left.
Ready posture is the same as above. Press the five fingers of the right hand near the left temple of the head (Figure 5).
Push the head down from the right side to the left side, use appropriate resistance with the right hand until the head side approaches the left shoulder, pause for two seconds, recover, and do 15-20 times.
Neck muscle fitness training
Right side of self-resistance head
Ready posture is the same as above. The exercise method is the same as the left side of the head, but it is done on the right side (Figure 6).
Action requirements are the same as above.
Only by doing the above four exercises can the neck muscles develop in a balanced way.
Neck muscle fitness training
Supine weight-bearing neck lifting
When preparing, lie on your back on the bench, with your head sticking out of the bench surface and lower than the bench surface. Hold a discus or dumbbell on your forehead with both hands (Figure 7), lift your head to your chest and inhale at the same time. When the chin is close to the chest, pause for two seconds (Figure 8) and exhale again. Do this action 15-20 times.
Neck muscle fitness training
Neck muscle fitness training
Bend your body and lift your neck back.
Feet are shoulder width apart, and the upper body leans forward about 100 degrees. Hold the discus or barbell behind your head with both hands (Figure 9). At the beginning, the head and upper body are lifted and inhaled at the same time. When the limit is reached, prompt to stop for two seconds (Figure 10), exhale and restore. Do this action 15-20 times. Practice movements should not be rushed to avoid spraining the neck muscles. After each exercise, massage and relaxation activities should be carried out for about 20 minutes.