Football Player Neck Exercises

Neck-muscle exercises are an important routine for both football players and those who are generally interested in being fit. Whenever working this area, it is important to be careful not to stretch beyond the normal range of your muscle or to perform an exercise in a jerking motion. Using a variety of dumbbells, barbells, body weights and stretching, the neck can become more flexible and stronger, increasing your safety when taking part in contact sports.

  1. Stretches and Body Weight

    • Incorporating yoga or Pilates into exercise routines can be very beneficial for neck muscles and flexibility, regardless of the sport. Some very simple stretches that increase strength revolve around posture and concentrating on the muscles regions. The Chin-to-Chest Stretch is done sitting down and stretching forward as if to touch your toes. Instead, lean head forward and try to touch the chin to the top of the chest. Do 3 to 4 sets of 8 to 12 repetitions, done in a smooth, controlled movement that will increase your flexibility and strength.

      Isometric neck exercises can target the front, sides and back of the neck. Tilting the head to the left and then right in a smooth, controlled movement and pause at the end of the motion. Perform the same motion moving from a stationary position forward and then from a stationary position back. 3 to 4 sets of each direction (front, sides and back) of 8 to 12 receptions are a good step to increasing neck strength.

    Weighted Exercises

    • Great care should be taken when working with weights for neck muscles.

      Grasping a small plate lay face up on a bench. Lifting the head in a controlled movement to the top of the motion is called Lying Front Neck Raises. Lying face down on the bench, with the weight behind you head, lower it in a smooth motion and then raise it back up again. Doing 3 to 4 sets of 8 to 12 repetitions is the goal when performing these exercises.

      Shrugs can vastly improve not only neck strength, but upper back and rear deltoids strength as well. Grasping a dumbbell in each hand "shrug" the weight, engaging only the neck muscles. This same motion can be done with a barbell. 3 to 4 sets of 8 to 12 repetitions should round out a neck workout.

    Warnings and Caution

    • Neck exercises are notorious for causing injuries when care is not taken. That being said, it is important to perform all the exercises with slow, controlled movements and great care should be taken in paying attention to the muscles worked. If any discomfort or pain is experience, discontinue the exercises immediately.