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4-Way Manual Neck

Purpose of this exercise: TO DEVELOP AND TONE YOUR NECK

Strong neck is vital in avoiding injuries in many sports.

Technique
1.

This exercise is performed while seated. Take the positions shown in the animation to the right. The resistance in this exercise is provided by your training partner.
2.

For the first position your training partner should sit behind you on a bench and place his hands on the back of your head pushing forward, you will use your neck to push back.
3.

In positions 2 and 3 your training partner will be sitting to the side of you on a bench and will place his hands on the side of your head. Again you will use your neck to push to one side resisting your training partner's push. Then your training partner changes sides and the same is done on the other side.

 
4. Position four will have you and your training partner sitting on the bench facing each other, your training partner places his hands on your head towards the front providing resistance for you, as you push your head forward using your neck.

CAUTIONS!!

• The exercise requires a training partner, do not attempt to use a weight to replace the resistance of an attentive training partner/ spotter.
• Training partners need to pay close attention to the amount of force they apply.

 


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