BUILDING A STRONG NECK

A strong neck is one of the greatest assets that you can posses in Muay Thai or any combat sport.

A strong neck will help you to absorb blows to the head. A strong neck will be a massive asset in clinching situations. Outside of the gym or the ring a strong neck will help you to avoid the painful injuries associated with whiplash.

Most people do not use their necks too often in their normal day to day activities, that is why they get injured so easily. The neck can be developed to very impressive proportions in just a short time of working out.

As with any exercise / strength building programme, you need to have a good workout plan and plenty of rest for the muscles to recover.

The best way to develop strength in any muscle is through ‘progressive resistance’ with progressive being the key word. As your neck will be fairly underused in the beginning it is very important to start off slowly and gradually increase the intensity of the workouts.

Start off with an exercise that is easy and safe, but very effective.

1) Lie down on you back; lift your head slightly off the floor. Now turn your head from side to side so that your ear is facing towards the floor. Do this for 25 reps each side (50 in total).

Now with your head still off the floor, lift your head forwards so that your chin is on your chest. Then push your head back as far as it can go without touching the floor. Do this for 25 reps.

Rest for about 20 seconds, then repeat the exercise.

To start with just do 2 sets for the first 2-weeks, then do 3 sets per workout.

Workout 3 times per week, but always have a t least one day rest between workouts. This will last for about one month.

It is better to concentrate on getting the consistency before you worry about the intensity.

2) After about one month of CONSISTANT exercising with the above exercise we will be ready to move onto the second part. This will involve Isometric exercises.

Isometrics use an ‘immovable’ or static resistance to build the strength as opposed to a moving type of resistance such as the exercises above or press-ups or weight training. These are excellent for developing strength in the neck especially for Thai Boxing, as that is exactly the type of strength we want. We want our necks to be immovable so that we can not get our heads pulled down in the clinch.

We will still use exercise No1 as a warm up. Now you will just do one set of 25 reps.

The Isometric exercises are: -

FRONT. While standing, lean you head as far back as it will go. Now place the palms of both of your hands on your forehead. Resist with your hands while trying to push your head forward. Remember that you should not be moving. Hold the tension for a count of 6 seconds, then relax.

BACK. While standing, lean you head as far forward as it will go. Now place the palms of both of your hands on the back of your head. Resist with your hands while trying to push your head backwards. Remember that you should not be moving. Hold the tension for a count of 6 seconds, then relax.

SIDE. While standing, lean you head over to the right, so that your right ear is almost on your shoulder. Now place your left hand on the left side of your head above your ear. Try to push your head to the left while you resist with your left hand. Hold the tension for a count of 6 seconds, then relax. Repeat the opposite way around for the other side of your neck.

You should do 2 sets of each; you may do them one of 2 ways.

1) Do 2 sets for the front (5-10secs rest between sets), the 2 sets for the back, then 2 sets for each side.

2) Do 2 supersets, where you do one rep for the front, followed immediately by a set for the back, followed by a set for each side. You only rest at the end when you have done all four sides. Rest for 10 seconds and then repeat the super set. (This is my favourite way)

This is an excellent way of developing a strong neck. It takes very little time, requires no equipment, can be done almost anywhere and IT WORKS!!! (But only if you use it)

Try this workout for a couple of months and you will notice the way you seem to be able to absorb punches better (good defensive skills are still recommended and preferred at K-Star!) and you will be much stronger in the clinch.

Later when you have developed your strength with these exercises I will show you some advanced neck exercises.

Steve Logan