Chin and Neck Exercise

Why Does Neck Strength Matter?

It's a legit question for sure. Isn't it just a cosmetic thing, on par with Botox injections and facelifts? That's part of it, sure. People tend to subconsciously attribute traits to certain features, correct or otherwise. Obese people are frequently discriminated against, being thought to be lazy and undisciplined even though their actual track record says something completely different. Men with skinny necks tend to be perceived as weaker. In a professional situation, that may make business negotiations harder and career advancement tougher.

But there's more to it than just cosmetics. The neck is by its nature a very delicate structure, and injuries to the neck tend to be severe. Having solid muscle support around this fragile part of the spine is of course good in an accident, but the biggest benefit may actually be the small, day-to-day stuff. A lot of people with desk jobs suffer chronic or intermittent neck pain, caused by tension and bad posture, which in turn is caused by lack of proper muscle support.

That may not be the sole reason, of course, but it certainly qualifies as a key contributor in many cases. For the record, there can be other problems as well, so if you do indeed suffer neck pain it is wise to seek help by a medical professional to determine if there are other issues present. But as a general rule, most people have nothing to lose and everything to gain from doing a couple sets of chin and neck exercise at the gym each week.

About Chin and Neck Exercise

In the gym, there's typically just one or two dedicated machines even in very well equipped facilities, and they're usually varieties on the same basic design. You sit on a seat in the middle of a little cage-like structure with a pad at about neck-height. This pad is constructed so that it "tips" backwards in a small arc, suitable to the range of motion of most necks.

To work out, you simply place the back of your head against the pad and tip your head back, making sure to keep the rest of your body stationary. In most cases you can also train the different sides, meaning you turn yourself 90 degrees on the seat and do sideways sets, even forward (ie. nodding with your face against the pad -- it usually has an opening in the middle this exact purpose).

Needless to say, wiping the pad clean before and after use is important, and it is strongly recommended to keep a small workout towel between your head and the pad during exercise.

If your gym is smaller and don't have a dedicated machine, or you prefer to work out at home, you can buy a neck training hood. This odd-looking contraption goes over your head and has a rope or chain hanging down the front like an oversized necklace. "Thread" a weight plate or other resistance onto this rope or chain and you can tilt your head with enough freedom to train all sides of the neck.

You can train front and sides by laying down on a bench with your head over the edge and leaning a plate against the front or side of your head (use one hand to stabilize the plate, obviously.) You probably want to use a folded up gym towel for padding too.

Finally, basic dumbbell or barbell shrugs hits the main parts of the neck with heavy poundage, making it a superb finisher for your neck training routine. Good luck!