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Training in the martial arts often involves forces applied to your head. This can be in the form of a strike or a push. Manipulating the head is a tactic often employed in close quarter situations and your neck will undoubtedly bear the brunt of this force. Whether you are a grappler engaging an opponent on the ground, or a stand up fighter who uses his/her neck to practice evasive moments, or that Muay Thai practitioner who has experienced the clinch around the neck, you know the vulnerability that a weak neck area can present.
In this section we will look at some basic exercises which focus on strengthening the several muscles in the neck. We shall also include the Trapezius or "traps" in this section. The traps are muscles which run from the middle of your back and up to the base of your scull. They are the muscles that allow you to shrug your shoulders and give the neck area much support and strength.
Let's look at a few exercises which can help the neck and traps:
Shrugs
Shrugs are, arguably, the most effective exercise for working the traps. The exercise is
quite simple to perform. Hold a dumbbell in each hand and let them hang to the side.
Simply drive, or shrug, your shoulders. Do not roll the shoulders back as this places
stress on the rotator cuffs in your shoulders. Go straight up, hold the position for a couple
of seconds, then back down.
Power Cleans
This exercise could easily be included in our section on plyometrics or shoulders since it
does work the deltoids and is an excellent exercise to develop power in your
upper body. The muscles which support the neck also get a large amount of work. Start with
a barbell at waist height with a closed grip (palms facing you). In a controlled, but
forceful manner, lift the bar up to shoulder level then repeat. For additional deltoid
work, push the bar straight up over your head.
Isometric Exercise
Isometric exercises can be done anywhere without any equipment. One simple isometric exercise involves interlocking your fingers and placing your hands on the back of your head (around eye level). Apply resistance with your hands as you push your head back. Hold the isometric contraction for about 10 seconds. A similar exercise can be done for the side of your neck. Apply resistance to the side of your head as you push your head to that side. Hold for 10 seconds.Back to Fitness Main Page
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