| Use the neck strengthening machine of your choice. Adjust the seat height according to the directions located on the machine. Each exercise machine will have it's own description of how to perform the movement correctly. The movements involved in strengthening the neck are forward flexion, backward extension, and right and left lateral flexion. All movements should start with your head and neck in a neutral position. For example, if you are doing forward flexion you would start with your head and neck in a neutral position and then flex your neck forward bringing your chin towards your chest. Then you would slowly return to the neutral position and repeat for the required number of repetitions. Don't let the machine push your head and neck backward too far from neutral. Once you have completed the required repetitions for forward flexion, move on to backward extension, then lateral flexion right, and lateral flexion left. When the repetitions have been performed for each of the four mentioned movements you have completed one set! Again, start all movements in the neutral position and use your muscles to move into flexion or extension. Don't let the machine push your into these positions! One of the key things to be aware of with all neck machines is how the pads are positioned on your head. First of all, it should be comfortable! The pads should be positioned near the middle of your head. They should not be placed on your neck or on the top of your head. As with anything new it takes some practice to get comfortable. Take your time and don't rush the technique. |
