Training Your Rotators and Flexors: Workout Routines
Why would one bother to train the neck? Aside from just enhancing the appearance, a strong neck is a huge asset in many contact sports. We often overlook training this vital area for two main reasons. We either don't know how to do it, or we don't have the equipment to do so. With a little improvisation, we can perform some exercises to cover all the bases without using anything other than some plates, a towel, a bench, and surgical tubing.
Rotators. The 4-way neck machine does not work the rotators, so we're going to resort to simple manual resistance to work this group. While the rotators can't be worked with weight, you can simply apply resistance with your hand while slowly turning your head either right or left.
It is important to make sure that you are easing into this and that you are not using an overload of resistance. Once you have reached your limit of range of motion, you will want to try to slowly increase the resistance and then hold it there for 5-10 seconds.
Repeat the process, turning your head in the other direction, again holding the contraction when you can no longer turn the head further. Three to five sets of this should be more than sufficient to give ample work for this often overlooked muscle group.
It's also a good idea to do this exercise while seated, so your back/upper back muscles are relaxed. We want only to work the extensor group, so try to relax while performing this exercise.
Flexors: As for the flexors, you can use the neck machine if it is available for you to use. If it is not available for you, you can do some simple things and end up with the same exact exercise. Remember, the purpose of this is to tilt the chin forward and down towards the chest.
First, the simplest thing you can do is lie on a flat bench, face up, with your head over the end. Now, simply put a folded towel on your forehead and put a weight plate on the towel, holding it in place with your hands. Now, relax the head and allow it to drop downward.
Then, you will want to raise the head slowly as though you are trying to tuck your chin into your chest. You will want to make sure that both of your hands are holding the weight in place, while making sure that you are not helping the muscles perform the movement.
As with all neck work, start light and work slowly into the motions. I would not suggest using extremely heavy weight for low repetitions due to the fragile nature of the neck structure, especially if you aren't used to training the neck with weight. Several sets of 10-15 reps should easily give enough work to start building this muscle group.
There is of course another option for you. You would want to take a piece of surgical tubing, which can be purchase at any medical supply company, and have the loose ends tied into a knot. You now have a loop of tubing.
When working the extensors, you will want to sit on the bench or a chair. Place the tubing on your forehead and then place the other end around a doorknob. Allow the head to tilt back and then forward and begin to feel the resistance. Once you have made it to the limit of your range of motion, you will want to tilt backwards again and then forwards again. Do several sets of 10 - 15 reps for this exercise.
Once you find that you are ready to increase the level of resistance, you will want to move further away from the anchor point by adding another loop of the tubing or by adding a heavier gauge of tubing. You can wrap a washcloth or towel around the tubing that will rest against your forehead. This will make it much more comfortable for you and it will also keep it from slipping while you go through the range of motion. - 17268
Rotators. The 4-way neck machine does not work the rotators, so we're going to resort to simple manual resistance to work this group. While the rotators can't be worked with weight, you can simply apply resistance with your hand while slowly turning your head either right or left.
It is important to make sure that you are easing into this and that you are not using an overload of resistance. Once you have reached your limit of range of motion, you will want to try to slowly increase the resistance and then hold it there for 5-10 seconds.
Repeat the process, turning your head in the other direction, again holding the contraction when you can no longer turn the head further. Three to five sets of this should be more than sufficient to give ample work for this often overlooked muscle group.
It's also a good idea to do this exercise while seated, so your back/upper back muscles are relaxed. We want only to work the extensor group, so try to relax while performing this exercise.
Flexors: As for the flexors, you can use the neck machine if it is available for you to use. If it is not available for you, you can do some simple things and end up with the same exact exercise. Remember, the purpose of this is to tilt the chin forward and down towards the chest.
First, the simplest thing you can do is lie on a flat bench, face up, with your head over the end. Now, simply put a folded towel on your forehead and put a weight plate on the towel, holding it in place with your hands. Now, relax the head and allow it to drop downward.
Then, you will want to raise the head slowly as though you are trying to tuck your chin into your chest. You will want to make sure that both of your hands are holding the weight in place, while making sure that you are not helping the muscles perform the movement.
As with all neck work, start light and work slowly into the motions. I would not suggest using extremely heavy weight for low repetitions due to the fragile nature of the neck structure, especially if you aren't used to training the neck with weight. Several sets of 10-15 reps should easily give enough work to start building this muscle group.
There is of course another option for you. You would want to take a piece of surgical tubing, which can be purchase at any medical supply company, and have the loose ends tied into a knot. You now have a loop of tubing.
When working the extensors, you will want to sit on the bench or a chair. Place the tubing on your forehead and then place the other end around a doorknob. Allow the head to tilt back and then forward and begin to feel the resistance. Once you have made it to the limit of your range of motion, you will want to tilt backwards again and then forwards again. Do several sets of 10 - 15 reps for this exercise.
Once you find that you are ready to increase the level of resistance, you will want to move further away from the anchor point by adding another loop of the tubing or by adding a heavier gauge of tubing. You can wrap a washcloth or towel around the tubing that will rest against your forehead. This will make it much more comfortable for you and it will also keep it from slipping while you go through the range of motion. - 17268
About the Author:
Stop wasting your time, effort and money on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a real Body Building expert and finally start noticing the gains you deserve. Visit us if you want to read more Bodybuilding Articles
posted by X - Men at
8:55 PM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home