What are the benefits and drawbacks of exercising neck muscles

Exercising neck muscles can enhance neck stability and improve posture, but overtraining may lead to muscle strain or joint injuries. Neck muscle exercise mainly has the benefits of relieving cervical pressure, enhancing head support, improving blood circulation, preventing cervical spondylosis, and reducing sports injuries. However, there are also risks of improper training causing pain, exacerbating existing cervical problems, muscle imbalance, nerve compression, and movement errors leading to acute injuries.

1. Relieve cervical pressure

Moderately strengthening the deep flexor and extensor muscles of the neck can share the load on the cervical intervertebral disc, especially for people who have been sitting for a long time. Low resistance resistance training can reduce abnormal friction between the vertebral bodies. It is recommended to use elastic bands to push forward or towels to assist in chin retraction. The training should not exceed 3 times a week, and the single training time should be controlled within 10 minutes.

2. Improving Head Support

Targeted exercise of the superior bundles of the sternocleidomastoid and trapezius muscles can enhance head support and improve head forward tilt caused by muscle atrophy. Dynamic training such as supine neck lifting can activate muscle groups, but quick swinging movements should be avoided to prevent whip like injuries.

III. Improving Blood Circulation

Isometric contraction training can promote cervical vasodilation and alleviate cerebral ischemia caused by vertebral artery compression. Centrifugal training of rotating muscle groups combined with respiratory control can reduce the probability of vascular spasm, but hypertensive patients need to undergo it under the guidance of a doctor.

Fourth, prevent cervical spondylosis

Multi angle resistance training maintains the physiological curvature of the cervical spine and reduces the risk of degenerative diseases. Balanced development of the lateral flexor muscle group can prevent cervical spondylotic radiculopathy, but individuals with spinal stenosis should avoid excessive backward extension training.

Fifth, reduce sports injuries

Before competitive sports such as rugby, it is necessary to strengthen the neck muscles to reduce the probability of whip injuries caused by sudden external forces. Explosive training should be gradual, as sudden increase in load can easily cause inflammation of muscle attachment points.

6. Pain caused by improper training

Overloaded training may lead to compression of the greater occipital nerve, manifested as radiating pain in the back of the head. Incorrect use of neck loop movements can accelerate the wear of small joints. It is recommended to switch to segmented joint activity training.

Seventh, aggravation of existing cervical spine problems

Patients with cervical retroversion may experience compression of the spinal cord during backward extension training, and neck weight-bearing training should be avoided when there is disc herniation. Before training, bone condition needs to be evaluated through imaging, and osteoporosis patients are only suitable for static exercises.

8. Muscle imbalance

Overstrengthening of the sternocleidomastoid muscle and neglecting the deep flexor muscles can lead to mandibular protrusion, requiring training of the supralingual muscles. Overdeveloped unilateral rotator cuff may lead to atlantoaxial subluxation.

Nine, nerve compression

Diagonal muscle hypertrophy may compress the brachial plexus nerves, manifested as upper limb numbness. After training, if there is continuous pain sensation, it should be immediately stopped, and those with cervical canal stenosis should avoid excessive lateral bending movements.

10. Acute injury caused by incorrect movements

Rapid head shaking training can easily cause ligament strain, and sudden external forces may lead to the rupture of the transverse ligament of the atlas. Beginners should use neck training equipment under the guidance of a rehabilitation therapist to avoid self weight resistance training.

It is recommended to use elastic bands or bare hands for low-intensity multi angle training. After a single training session, there should be a slight warmth in the neck instead of soreness. Individuals with a history of cervical spondylosis should first complete 6 weeks of stability training before gradually increasing the load. If dizziness or limb numbness occurs during training, it should be stopped immediately. Daily use can be combined with hot compress to promote blood circulation, and cervical pillows can be used to maintain physiological curvature during sleep. Neck coordination exercises in swimming and yoga can improve muscle endurance, but avoid sudden impact movements such as diving. Pay attention to supplementing vitamin D and calcium in diet to maintain the health of the skeletal and muscular system.