What are some ways to exercise your neck muscles?

In some film and television promotional materials, we can see that some men have very strong neck muscles, which gives people a very strong and powerful beauty and is very lethal to women. In fact, this kind of strong neck muscles can be achieved through exercise. Of course, there are many specific training methods. If the training is not performed properly, it is easy to cause neck muscle strain or lead to more serious cervical abnormalities. Therefore, training for the neck muscles must not be sloppy and must be performed strictly according to the coach's instructions.

Supine Neck Flexion and Extension Lie flat on a bench with your head extended out of the bench. Relax your neck and let it drop as much as possible. Relax your whole body, then use the strength of your neck to lift your head up until your chin is close to your chest, and slow down the speed. Pause for 2 to 3 seconds, then slowly lean back until the neck muscles are completely relaxed. (Note: When doing this exercise, the body should remain in a supine position with the back not leaving the bench) Pay attention to adjusting your breathing. Repeat 20 times, 5 to 10 sets.

Stretching is a folk method that we often played when we were young. Lean your back against a wall or a chair, and push the headrest against the wall, keeping your head and body still, and your muscles tense and contracted. Later I heard that this is called "tension"; or cross your hands and place them on the headrest, push your hands forward and the headrest backward, opposing each other, without moving your head and neck. When exercising, the neck muscles should be kept tense for 3-5 seconds, and then relaxed for 3-5 seconds as one cycle. Exercise 100-200 times a day, divided into 5-10 groups.

I often feel this way when I lie down and wash my hair at the barber shop. Lie on your back on the bed, remove the pillow, push the headrest back against the bed, lift your shoulders and back, hold this position for 3-5 seconds, then relax your muscles, lower your shoulders and back to rest for 3-5 seconds as one cycle, in order to achieve the purpose of exercising the neck and back muscles. Exercise 100-200 times a day, divided into 5-10 groups.

There are some more traditional training methods for neck muscles, such as "Little Swallow Flying" and "Wild Goose Flying". These training methods are often introduced in traditional Chinese martial arts. Through these traditional training methods, the neck muscles can reach a certain level of strength in about a week, and each exercise needs to be repeated about 50 to 60 sets.