How to Do Neck Compound Exercises

In order to achieve a well balanced physique, developing the muscles in the neck, shoulders and upper back are essential. You can begin to develop these muscles by performing a series of compound exercises. These exercises involve working different muscle within a group at the same time. You can easily incorporate neck exercises into your regular workout routine.

Things You'll Need

• Towel
• Weight bench
• Pillow

Instructions

1. Begin slowly when strengthening the muscles in your neck, to avoid neck fatigue and other injuries. Neck muscles are smaller than other muscles in the body, so you can easily exercise multiple muscles at once by performing a series of slow movement exercises.

2. Start with a series of chin to chest exercises using your hand to create slight resistance:1. Slowly lower your chin to your chest. Hold this position for at least 3 seconds. Repeat 10 times. 2. Lie down on a weight bench and slowly lower your head and open your mouth to achieve a full range of motion. Repeat 10 times. 3. While standing, place the palm of your hand on your head. Push against your hand to create resistance. The goal of this exercise is to develop your anterior neck muscles. Increase resistance over time. Repeat 10 times.4. Lie face down on a pillow. Push against the pillow to create resistance. Repeat 10 times.

3. Perform a series of exercises rotating your head from side to side:1. Rotate your head to the left as far as you can. Hold for at least 3 seconds. Return to starting postion. Rotate your head to the right. Repeat entire sequence 10 times. 2. Place one hand on the side of your face to create resistance when moving the head. Increase resistance as needed. Repeat on the opposite side using your other hand. Repeat sequence 10 times.

4. Do ear to shoulder exercises to help build neck muscles located on the sides of your neck:1. Move your head to the left so your ear touches your shoulder. Hold for at least 3 seconds. Return to starting position. Move your head to the right. Repeat sequence 10 times. 2. Lie on your side on a weight bench. Slowly drop your head down while trying to resist gravity. Repeat 10 times and switch to your other side. Repeat sequence. 3. Place hand on the side of your face. Move your head to the side to create resistance. Repeat 10 times. Using your other hand, repeat same movements 10 times. 4. Place a pillow between your head and a wall. Use the pillow to create resistance as you move your head toward the wall. Repeat 10 times. Switch sides and repeat.

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Tips & Warnings

• Since these exercises are easy to perform and should only take 15 or 20 minutes to complete, you can easily incorporate them into your regular workout schedule

• Before beginning neck compound exercises, warm up your muscles by running in place or walking at a brisk pace for 10 minutes.

• Perform each exercise carefully so you don't injure any of the muscles in your neck.

• You don't have to include each series in one workout. You can gradually add additional exercises as the muscles in your neck become stronger.

• If you begin to feel dizzy, numbness or tingling in your neck or you suddenly feel overly tired, discontinue these exercises.

• If you want to use free weights or a neck harness to create additional resistance, make sure you exercise with a partner or a personal trainer.