Top 4 Neck Exercises For A Wide Thick Neck

Let’s face it, having a thick neck is very impressive. In addition to giving it the look of an intimidating middle linebacker, it’s a sign of dedication and effort at the gym. Those giant traps make someone look like an incredible hulk without turning it green.

But vanity isn’t the only giant scream. The human head weighs over 8 pounds and moves in multiple directions, protecting our most important asset, which will be your brain for most of us. That’s why it’s important to start incorporating neck exercises into your routine.

Separating the neck provides a great finish for a strong physique and helps support good head position and better posture. Here we will discuss neck anatomy, the benefits of direct neck training, and four neck exercises to add cherry blossoms over the skull.

Let’s get to work.

Neck anatomy

The neck is not just a trap. The neck contains multiple muscles that support head position, posture, and breathing. Here is a breakdown of the main neck muscles.

Trapezius: The trapezius muscle is a large, flat, triangular muscle that extends behind the neck and above the back. This is due to the external occipital protuberance (the back of the skull parallel to the maxilla) and the nuchal ligament, which has multiple insertion points. The main movements of the trap are lateral flexion, contralateral rotation of the head, and extension of the head.
Levator scapula: The levator scapula muscle is an elongated superficial muscle on both sides of the neck. It derives from C1-C4 of the cervical spine (neck) and is inserted into the medial border of the scapula. The movements of the levator scapula are the elevating and lowering of the scapula, the extension of the neck, and the lateral flexion.
Sternocleidomastoid muscle: The sternocleidomastoid muscle is a large double-headed muscle on both sides of the neck. One head comes from the medial third of the clavicle and the other head comes from the sternum of the sternum and is inserted into the mastoid process of the temporal bone. The movement of the sternocleidomastoid muscle is the lateral flexion of one side of the neck on the same muscle side and the lateral rotation of the opposite head. The contraction of both sides of the sternocleidomastoid muscle and the muscle helps to flex the neck.
Scalene muscles: The scalene muscles are three pairs of muscles in the front, middle, and back of the outer neck. These muscles are derived from the vertebrae C3 to C6 and are inserted into the scalene muscles and the upper edge of the first rib. The scalene muscles act as breathing aids and help with all movements of the head.

Benefits of direct neck exercises

There is no doubt about the aesthetic benefits of a strong and muscular neck, but it also has some important performance and health benefits. There are four reasons to include neck training directly in programming:

Reduces neck tension: The four exercises listed below, when performed properly and with wide range of motion, can help relieve neck tension, tension, and stiffness, and can help increase flexibility.
Improves breathing: The anterior scalene, middle scalene, posterior scalene, and sternocleidomastoid muscles contract and relax, assisting breathing, which is important during high-intensity exercise.
Improve squats and deadlifts: The upper trap is an important part of the upper back, which prevents squats from getting good when engaged and keeps the bar close during deadlift. In addition, the muscular upper trap provides more space for the barbell to sit.
Injury prevention: If you are a collision athlete, training your neck is easy. Yes, it’s meant to be a pun. The neck supports the head and its contents.Studies show that collision athletes With a history of broader orthopedic injuries, such as soccer players, boxers, and people who have been hit in the head, stronger necks are equivalent Reduce the risk of injury..