Neck Pain Prevalence: Affects 1 in 3 people, often due to prolonged screen time
Exercises for a Stronger Neck
Isometric Neck Bridges
Exercise: Targets multiple layers of muscles
Execution: Sit on a bench, slide forward, position head/neck on bench, hold for as long as possible
Goal: Work up to holding for 1-2 minutes, optionally with added weight
Safer Alternative: Simple isometric hold instead of traditional neck bridges
Neck Harness Extensions
Equipment: Neck harness (affordable on Amazon)
Execution: Fit harness, attach weights, lower chin to sternum and extend back up, repeat
Benefit: Allows for progressive overload
Prone Weighted Neck Extensions
Execution: Lay flat on bench, head hanging off, place plate weight and towel on back of head, lower chin to chest and extend, repeat
Stability Ball Neck Crunches
Targets: Front of the neck
Execution: Sit on stability ball, feet forward, shoulder blades on ball, head hanging off, place towel and dumbbell on forehead, tuck chin and crunch, repeat
Note: Hands balance the dumbbell, neck muscles do the work
Side Neck Crunches
Execution: Lay sideways on bench, head hanging off, hold weight on side of head, lower head down and raise, repeat for both sides
Resistance Band Exercises
Options: Forward neck crunches, side neck crunches, neck extensions
Setup: Tie band around sturdy object, wrap band around head, turn body to target direction
Additional Exercise: Rotational strength training (turn head left to right, time-based 30-60 seconds)
Benefit: Good for targeting sternocleidomastoid
Trapezius (Traps) Exercises
Barbell Shrugs
Execution: Load barbell, hands wider than shoulder-width, stand tall, shrug shoulders up and down, avoid rolling shoulders
Deadlifts
Full Body Exercise: Intense, works many muscles including traps
Execution: Load barbell, step close with shins, feet hip-width apart, hinge hips, grab bar, lift weight by squeezing abs, pushing feet, and hinging hips, repeat
Dumbbell Shrugs
Execution: Hold dumbbells at sides, shoulders straight up and down, neutral grip
Recommendation: Start with barbell shrugs, supplement with dumbbell shrugs for variety
Workout Setup
Shrugs and Deadlifts: Incorporate separately into back workout
Neck-Specific Exercises: Choose 4-5 exercises, 10-20 reps, 3 sets each, 2-3 times per week for growth and strength
Additional Information
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