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One of the most important muscle groups in the entire body is the neck. Yet most fitness programs don’t even mention the neck. Not only does your neck support the entire weight of your head, but it has both a muscular and joint structure that allows you to turn 180˚ from side to side and to swivel a full 360˚. It is foolish to develop only the muscles that show while this vital muscle structure is left weak and undeveloped, especially when you can have a superbly developed neck by following my Classic Isometric Exercises.
#1—Reverse Neck Contraction. Stand erect with your feet about 12" apart. Clasp your hands behind your head and interlock your fingers with your chin tucked close to the chest. Now push your head firmly up while resisting with your hands. Slowly build contraction to peak intensity for 3 to 4 seconds while deeply inhaling. Upon reaching peak contraction, slowly start a controlled exhale by making an s-s-s-s sound as you exhale air slowly through closed teeth or lips. This procedure should last from 7 to 12 seconds while maintaining the peak contraction. Slowly release tension for 3 to 4 seconds while inhaling. Relax and take several deep breaths.
#2—Forward Neck Contraction. With your head titled back and hands placed on your forehead, begin pushing up and forward against the resistance of your hands. Following the exact same contraction and breathing procedure from Exercise #1, maintain the peak contraction for 7 to 12 seconds. Relax and take several deep breathes.
#3—Side Neck Contraction (left to right). With the left side of your head close to your left shoulder, place your right hand on the right side of your head. Begin pushing your head to the right side while resisting with your right hand. Following the exact same contraction and breathing procedure from Exercise #1, maintain peak contraction for 7 to 12 seconds. Relax.
#4—Side Neck Contraction (right to left). Follow the exact same procedures as in Neck Exercise #3, moving from right to left while following the correct breathing procedure. Relax.
