Long neck what to do. How to make your neck longer and thinner? The effect of the exercise

December 20, 2018
Workouts in the gym
Timoshenko Mikhail

Athletes who are involved in fitness and bodybuilding often forget that the muscles in the upper spine need the same quality work as the torso muscles. As a result, the massive chest, back and upper limbs look unnatural against the background of a thin and underdeveloped neck. It is important to devote a lot of time to training the muscles in the presented zone.

A pumped-up bull neck in men creates a truly menacing look. Strengthening the local muscles protects the vertebrae from displacement and makes it possible to avoid the development of pain when sitting for a long time. How to pump up your neck? We will consider exercises that have proven highly effective in our publication.

Tilts

How to pump up a man's neck? You should start training with a good muscle warm-up. First of all, tilt your head in the frontal direction. Take a vertical stance, keeping your back straight and your feet shoulder-width apart. Lower your head, trying to touch your chin to your chest. Then return back to the starting position. Perform about ten such repetitions. The solution will allow you to thoroughly stretch the back muscles of the neck.

After the above exercise, move on to tilting your head back. Move your neck carefully, without jerking or unnecessary swaying. Otherwise, there is a risk of displacement of the upper vertebrae.

Sit on a chair and straighten your back. Slowly tilt your head to the left and then to the right. Try to reach your ear to your shoulder. Hold at the end point for a few seconds. Again, avoid sudden movements. Focus on high-quality, gentle stretching of the neck muscles. Do close 5-6 reps on each side.

Radical and visual ways to lengthen your neck

The length and shape of the neck depend on a number of factors, and primarily on heredity. An important role is played by the gender, age and weight of a person, the presence or absence of spinal curvature.

Is it possible to lengthen the neck?

As the experience of Burmese women shows, yes.

The Padaung tribe lives in eastern Myanmar. For local women, the length of the neck is an indicator of female beauty, so they deliberately stretch it out. Padaung girls wear their first bronze rings at the age of 5 years. Further, as women grow older, the spiral on the neck increases, adding new curls. Some representatives of the tribe are decorated with two dozen rings weighing a total of 5 kg.

Tilts and circular rotations of the head help lengthen the neck.

Scientists who studied the phenomenon of female giraffes came to the conclusion that neck elongation is caused not so much by the growth of the vertebrae as by the deformation of the shoulder joints.

However, you can become more beautiful without compromising your health. A shoulder-length bob haircut and loose long hair that frames the face helps to visually lengthen the neck. You can achieve the same effect with clothes with a deep triangular neckline and freely flowing beads. The neck will appear longer if a lighter foundation is applied to it in the center than on the sides.

Static neck tension

The exercise is particularly easy to perform. Clench your palms into fists and place them on your chin. Press your elbows tightly against your body. Hold the position securely. Apply pressure with your head on your fists, tensing your neck muscles. Stay in a static position for 5-10 seconds. Then relax for a moment and repeat the exercise.

How to make your neck longer and thinner?

If you still think that it is impossible to lengthen your neck in principle, think about the tribes where women put on more and more hoops over the course of their lives, and their necks become incredibly long. But, keep in mind, not because the cervical vertebrae are extended, but because the shoulders are lowered.

We certainly don’t need such long necks, so we don’t need hoops either: it’s enough to do simple exercises every day, morning and evening, that will stretch the muscles and relax the shoulder muscles. And if hoops make the neck weaker, then the exercises, on the contrary, strengthen the neck muscles and greatly increase blood flow to the brain, which is very, very useful.

Isometric neck flexion

Sit on a chair, keeping your back straight and looking ahead. Place your open palm on your forehead. Press your head onto your hand, trying to overcome the resistance. Perform neck flexion according to the indicated principle for 10 seconds, then relax. Perform 4-5 approaches during one workout. An important condition during the exercise is that the head does not oscillate to the sides. Otherwise, there is a risk of injury to the upper vertebrae.

Pull the weight to the chin

How to pump up a bull's neck? A good solution is to pull the load in the direction of the chin. The training provides high-quality development of the trapezius muscles, due to which you can achieve impressive volume in the target area. Act according to this principle:

Grab the edge of a heavy weight plate from the barbell with your fingertips.
Take a vertical stance with your feet shoulder-width apart.
Slowly pull the exercise equipment towards your chin, spreading your elbows wide to the sides.
Strain your neck as much as possible while moving the load upward.
Having reached the chin with the disc from the barbell, hold the position for a couple of seconds.
Smoothly lower the apparatus to the starting position, relaxing your arms and shoulders.
Repeat the exercise until a slight burning sensation is felt in the neck muscles.

How to improve your silhouette

The fatty tissue in the neck area has a loose and thin structure. Excess fat in this area can quickly stretch the dermis, which loses its elasticity and begins to sag. This is why a thick neck in most cases is accompanied by a double chin. There are several effective methods for correcting this physical defect: from traditional exercises to the most unexpected methods that many are not even aware of.

Daily exercise

Specially designed physical exercises are not only recommended for those who are overweight. Gymnastics will help maintain muscle tone, help get rid of headaches, and serve as a prevention of osteochondrosis and salt deposits. Increased tone of the neck muscles will make the fat layer less noticeable and form a beautiful silhouette of the upper body.

The simplest exercises that you can do at home and at work are bending, turning and rotating your head.

Keep your neck straight, look straight ahead. Smoothly turn your head to the left, moving your gaze parallel to the floor. Pause for a couple of seconds, then return to the starting position. Do the same for the right side. The cycle consists of 5-8 repetitions.
Stretch your right ear towards your right shoulder, trying not to lean forward or backward. You should not raise your shoulders and try to reach your ear. Repeat movements for the left side. The total number of repetitions is 5.
Lower your head forward so that your chin is as close to your chest as possible, your back and neck should be straight, and your mouth should be closed. Pause and raise your head. Repeat 5-6 times.
Sit straight on a chair, lower your shoulders and relax your arms. The neck should be straight, gaze directed forward. Bend back, pulling your chin toward the ceiling until the bottom of it looks strictly vertical. Hold your head in this position for several seconds, trying not to open your mouth. Return to the original position and repeat several times.

Circular rotations of the head can be dangerous for patients with epilepsy with increased intracranial pressure. Therefore, it is necessary to include these movements in the exercise complex only after the approval of a doctor.

Exercises to stretch and tone the neck muscles:

Sit up straight, place your hands in front of you, place your feet firmly on the floor with your entire foot. Try to stretch your head up, but your chin should not lean too far towards your chest. Relax your shoulder girdle, feel the tension in your neck, repeat up to 10 times.
Tilt your head back, opening your mouth slightly. Pull your lower jaw up, trying to close your mouth. Return to starting position. It is recommended to perform this exercise slowly, straining the neck muscles to the maximum. Number of approaches – 10.
Place your elbows on the tabletop, close your fingers in the form of a lock and place them under your chin. Try to lift your chin up with your hands, while the neck muscles should resist the hands. The direction can be changed by lowering your chin with your palms in a lock.
Lower the corners of your mouth, straining the neck brace. Stay in a tense position for 5-10 seconds, then take a break. Complete 10 approaches.
Sit or stand straight, opening your mouth wide. Cover your lower teeth with your lower lip, and in this position move your jaw up and down 15 times.
Lie on your back on a flat surface, with your head and neck hanging down freely. Keep your head suspended for one minute. Roll over onto your stomach and repeat the action.
Stand on the floor straight, maintaining your posture. Press your left palm to the left side of your head just above your ear. Slowly pressing your palm onto your ear, resist this movement with all your strength with your neck for 5 seconds. Do 8-10 approaches for the right ear, forehead and back of the head.

For neck slimming exercises to be as effective as possible, they should be combined with thermal procedures. For example, perform gymnastics while visiting a bathhouse or at home in the bathroom, placing a warm compress on your neck.

General recommendations for physical activity:

At first, you can’t exercise at full strength. Loads should be increased gradually, bringing the total duration of gymnastics to 30 minutes. Do not neglect warming up and cooling down so that the neck muscles adapt to the load.
Most of the exercises described above are designed to strengthen and increase muscle tone. To get rid of neck fat, you should perform exercises aimed at the whole body. Moderate cardio exercises have a good effect - they increase calorie consumption and promote rapid weight loss.

The largest muscles of the body - the legs and back - burn the most calories. It is recommended to load these particular parts of the body - run, jump, ride a bike, work on weight-bearing machines, and go horseback riding.
You shouldn’t be too zealous with force loads on the neck muscles, otherwise a pumped-up neck will look no less thick than an obese one.

With a systematic approach to physical activity, you can notice how the double chin gradually disappears, deposits of subcutaneous fatty tissue dissolve, the neck takes on a beautiful shape, and the skin becomes elastic and taut.

Recommended food and drink

How to lose weight in the neck with the help of proper nutrition - just review your individual diet and follow a certain drinking regime.

What rules must be followed when creating a menu:

Include more healthy unrefined carbohydrates - whole grains, leafy vegetables;
Less products containing preservatives, flavoring additives and flavor enhancers - they do not provide nutritional value, but contribute to weight gain;
In protein foods there should be a preponderance towards dietary meat (rabbit and chicken), it is better to avoid fatty pork and beef;
Bran baked goods, ripe fibrous fruits and vegetables, and crumbly porridges will be a source of fiber that is beneficial for the intestines;
Sodium contributes to fluid retention in tissues, so when it comes to losing weight it is very important to minimize salt intake;
Fast food and processed foods are prohibited because they are saturated with fat and contribute to rapid weight gain.

A rational drinking regimen is of great importance when losing weight. Water is vital for all internal organs. It promotes normal metabolism and maintains skin hydration. Without water, the body loses its ability to cleanse itself of toxins and waste products, which means losing weight will be difficult.

1.5 liters of water per day is the necessary physiological minimum for an adult. Priority should be natural juices without sweeteners, regular purified or mineral water, and compotes. You can maintain hydrobalance with the help of juicy fruits - peaches, watermelons, melons, plums, nectarines. Watery fruit juice has a positive effect on the taste buds, but at the same time contains a small amount of calories and does not threaten obesity.

Coffee, strong tea, alcohol and energy drinks - all these drinks lead to accelerated fluid loss and dehydration. At the stage of losing weight, their number must be minimized, or better yet eliminated altogether.

Unconventional methods

You can get rid of neck fat not only through exercise. You can adopt several unexpected but useful methods that have a positive effect on the frame of the face and neck.

Kisses. At the moment of a kiss, all facial and neck muscles are involved, and the body produces healthy hormones that reduce appetite.
Chewing gum. You can get rid of a thick neck by chewing gum more often. Chewing movements maintain muscle tone and help improve skin elasticity.
Orthopedic pillow. Replacing a regular feather product with a thin orthopedic device will help get rid of headaches and muscle tension, and will also prevent wrinkles on the face and a sagging chin.

Self-massage. Any cream with a fat-burning effect can be rubbed into the shoulder girdle and cervical spine. It should be applied in a thin layer from the collarbone to the chin. In this case, the hands should move from bottom to top, as if picking up loose skin. The minimum number of strokes is 40. The main rule is that the head should be thrown back during a self-massage session.
The right chair and table. When sitting, the neck muscles lose elasticity and the skin becomes flaccid. Therefore, when working sedentarily, it is very important to choose a comfortable chair that will support your back in a physiologically correct position. You should not slouch either while sitting, or standing, or while walking - this will make a thick neck even more noticeable. It is necessary to regularly maintain self-control, monitor your posture, keep your back straight, and rest your elbows on the table top.

Shrugs with dumbbells

Let's move on to consider the question of how to pump up your neck with dumbbells. The starting position looks like this. The back is maintained in a straight position, the legs are shoulder-width apart, and the gaze is directed in front of oneself. Grab heavy dumbbells with your hands. Perform a slight bend in your elbows. Slowly pull the shells up, shrugging your shoulders. Hold at the top point, tensing your neck muscles as much as possible. Make a slight circular movement with your shoulders, then relax and lower the dumbbells to the lowest point. Training will allow you to properly load the trapezius muscles. Thanks to regular exercise, you can quickly increase the volume of your neck.

Exercises for the neckline

Performing complex exercises helps not only to get rid of a double chin at home, but also to improve the appearance of the décolleté area. First you need to stretch your neck and lift your chin up ten times, then take a short break and start the exercise again.

In order to get results, you should perform several approaches. Place your elbows on the floor and clasp your fingers, place your chin on them and try to raise your head as high as possible with your hands, and use your neck muscles to resist this.

This is a good option for muscle training. You need to slowly lower your chin down, resting on your chest, repeat 10-15 times, then switch to another exercise.

T-bar

How to pump up your neck in the gym? Prepare the barbell by freeing one end of the barbell from the plates. Place several heavy discs on the second end. Lie on a bench in a stomach-down position. Your shoulders should extend slightly beyond the edge of the support. Place the weighted part of the barbell in front of you. Grab the projectile with your arms hanging down. Gently pull the weight towards your chest, straining your shoulders and neck. As you exhale, lower the barbell to the starting position.

Performing the exercise several times a week makes it possible to form a bullish neck in men. The main load here falls on the latissimus dorsi, trapezius, and posterior deltoid muscles. You should train sitting on a wide bench. Otherwise, it will be difficult to maintain balance and maintain a static body position.

Head tilts with additional weight

To create a bull neck in men, it is advisable to perform neck curls under the pressure of a load. Lie on a horizontal bench face up. The head should hang slightly over the edge of the support. Take a moderately heavy barbell plate. Hold the device with your hands on the edges on opposite sides. Place the projectile on the forehead area. It is advisable to first cover your head with a towel. Otherwise, the pressure of the load will cause you to experience some discomfort. At a slow pace, smoothly lower your head down, applying additional load using the disc from the barbell. Having reached the bottom point, return to the starting position.

Resort to separate variations of the exercise, which will allow you to pump up the neck muscles from different sides. Based on the above training principle, place the load on the back of your head, right and left sides of your head. Hold the implement securely with your hands to avoid injury.

Training using a roller machine

Another way to pump up a bullish neck in men? An excellent solution would be to organize training sessions with a roller trainer. Kneel down, keeping your back straight and parallel to the floor. Grasp the fixture holders with your hands. Roll the roller machine across the floor away from you. At the end point, try not to lay your body on the floor. Stay in a static suspended position, maintaining the position by tensing the abdominal muscles and shoulder girdle. Rolling the roller in the opposite direction, move your body to the starting position. It is advisable to do several dozen repetitions in one approach.

Important point

Often the problem is not the actual length of the neck, but the fact that the girl slouches and raises her shoulders. Because of this, the neck retracts and looks much shorter than it actually is.

or the wrong habit of maintaining posture (then right from today until the end of days - the back is straight, the shoulders are back and down, the chin is raised),
or self-doubt. If this is the case, I'm willing to bet that self-doubt is really hindering you in other areas of your life. Therefore, you need to get rid of it, and for this I recommend going to the article about low self-esteem.

Exercises with elastic band

An effective exercise for pumping up a bull's neck in men is training using an elastic band. Place the device behind a strong vertical stand. Tie the ends of such a tourniquet together to form a ring. Place one edge of the tape over your forehead. Take a few steps away from the counter until you reach a noticeable resistance. Perform a series of smooth tilts with your head forward. Then change your body position by turning towards the vertical stance. Fix the edge of the tape at the back of your head. Do a series of head tilts back. Use a similar principle to pump up the muscles in the side of your neck by tilting your head to the right and left.

Training with a special cap

To train your bull's neck, use a cap designed for this purpose. The device looks like several crossed ribbons that are put on the head. At the bottom there are hangers where the load is hooked. Carry out the training in a standing or sitting position, slightly tilting your back forward. Putting the cap on your head, hooking the weight onto the hangers, make a series of neck bends down and up, left and right. Make slow movements without jerking or rocking.

The Science of Stretching Your Neck

The neck connects our torso to our main computer, the brain, and performs many vital functions. It contains two large arterial vessels - the vertebral arteries, which pass in a special bone canal on the sides of the vertebrae. This proximity means that any problem in the cervical vertebrae or discs can cause spasm or compression of the vertebral artery.

Our head weighs about three kilograms and its constant pressure reduces the height of the intervertebral discs. In addition, with age, the cartilage tissue of the vertebrae wears out and this also leads to a decrease in the height of the discs.

Many of us, after turning our heads sharply or throwing our heads back for a long time, experience dizziness, tinnitus or headaches. These are all manifestations of vertebrobasilar insufficiency - that is, impaired circulation in those very compressed vertebral arteries .

Increasing the height of the intervertebral discs has a beneficial effect on the spine. There are techniques for neck traction using special collars or devices. However, they have a serious drawback - it is almost impossible to control the degree of extension. And even a slight excessive extension of the vertebrae can cause the opposite effect.

The safest and most effective is to independently stretch the neck upward. Even a fraction of a millimeter of traction is enough to reduce the pressure inside the cervical discs and normalize the tone of the blood vessels. And now the pain in the neck goes away, the headache goes away, the blood flow through the arteries and veins normalizes. So, how can you stretch your neck on your own?

Candidate of Medical Sciences, spinal neurosurgeon Igor Borshchenko in his book “Neck hurts - what to do?” offers the following exercise for self-extension of the neck .

Starting position : standing or sitting on a chair. Place the thumbs of both hands under the corners of the lower jaw, and place the remaining four fingers on the back of the head. With both hands, pull your head up along the spine.

Important! When performing the exercise, the head should remain in the same plane as the body.

While stretching, carefully make additional micro-tilts with your head back and forth or from side to side. Avoid strong head tilts!

Imagine that you want to remove a tight cork from a bottle and to do this you pull and loosen it a little. Do these exact movements during the exercise.

Neck traction exercise allows you to relax the tissues and normalize the position of the vertebrae relative to each other..

You can perform this exercise in an even more gentle mode - lying down. To do this, lie on your back, on a flat surface, place a small towel roll under your neck to support the cervical vertebrae.