For many people, the general arm and shoulder exercises will involve the neck muscles sufficiently so that no special motions are needed. Yet, some of us have need of some specific exercises for the neck. The two given here are very effective.

The Bridge
Position: A supine position on the floor with the arms folded across the chest, the knees bent up with the feet on the floor as close to the hips as possible and about 16 inches apart. The crown of the head is tucked back toward the shoulders as far as possible.

Action: Keeping the neck stiff, push with the legs and lift the body from the floor until it is supported only by the top of the head and the feet. Lower the shoulders to the floor and repeat the motion. Each time the head must be pulled in close to the shoulders at the start of the movement.

Breathing: Inhale as the body is raised and exhale as the shoulders come back to the floor.

Starting Resistance: All should start this motion with the arms folded across the chest, and no other resistance than the bodyweight.

Progression: Begin the motion with 7 counts, adding 1 count each week until 12 have been performed for three periods. Then hold the bar or about 10 lbs. at arms length over the chest and begin again at 7 counts. Either 2½ or 5 lbs. can be added to the bar each time we work up to 12 counts without difficulty.

Goal: Girls and women should endeavor to use up to 25 lbs. held over the chest.
Boys and men should work up to a resistance of 60 lbs.

Results: This is a good movement to develop and strengthen all the neck muscles, particularly those in the back of the neck. It also has a strong influence on the entire upper back and is helpful in correcting “round shoulders.”

Comments: At the beginning of the exercise, some will have difficulty in rising on top of the head. This is usually caused by not having the crown of the head close enough to the shoulders at the start, and not having the feet close enough to the hips. Most children will do this motion very easily, rocking clear over onto the forehead.
A folded blanket or other padding is necessary under the head to make the exercise comfortable.

The Suspension Exercise
Position: A supine position on the back on a cot, bed or bench in such a position that the body is supported but there is no support under the head. The head is supported solely by the strength of the muscles in the front of the neck.

Action: From this position, the head is permitted to go as far backward as possible, then the chin is pulled up to the front of the chest. The head is then lowered again and the motion repeated.

Breathing: Inhale as the head is lowered and exhale as it is raised.

Starting Resistance: The weight of the head with no added resistance is sufficient for all.

Progression: Begin at 5 counts, adding 1 count each week until 20 or 30 counts have been performed. Most people will find little need for further resistance in this motion, but for those who wish, a head sling can be fashioned and placed across the forehead and weights attached to it. If additional weight resistance is used, it should be increased each time 20 counts have been done for three periods. The increase can be either 2½ or 5 lbs. each time.

Goal: Twenty to thirty repetitions in succession will be adequate for most people. If additional weight resistance is used, girls and women can work up to 15 lbs. for 20 counts. Boys and men can work up to 50 lbs. for 20 counts.

Results: The front neck muscles are not involved much in ordinary exercises. This movement gives a direct application of effort on them. The movement has much value in the reduction of soft tissue on the front of the neck (double chin) .
Comments: More variations for the neck muscles may

be provided by twisting the head from side to side or describing circles in both directions. The use of the bridge exercise and this one will give complete exercise to all the muscles of the neck.

If you want to learn how to have muscles in no time then visit this site: build muscle fast. Many body builders want to build muscle fast but not all of them know how to achieve these goal. Read and learn more at build muscle fast.

Possibly related posts: (automatically generated)

• Related posts on body
• 'My sister's body is incredible' | Gossip Blender

• Related posts on diet
• DIET PILLS ONLINE,FREE TRAIL, NO SHIPPING? | How to Diet Down NOW
• How to Lose Weight with Diet Meal Plans
• You Can Diet and Make Money at the Same Time

• Related posts on exercise
• Studio 4 Fitness Blog » Blog Archive » Exercise Boosts Brain Power!
• Facial Exercise To Remove Signs Of Aging | The Secret to Weight Loss
• Exercise of the Week: The Plank | The Training Studio New Jersey