1. Physical Therapy for the Neck
Lateral flexion exercises help strengthen the muscles along the sides of the neck to include the sternocleidomastoid, the muscle that runs from just behind the ear to the clavicle, or collarbone. Lateral flexion can also work out the muscles in the scalene group as well as the levator scapulae, all located deeper along the sides of the neck. When you use a 4-way lateral flexion machine for physical therapy, you can sit on the seat and rotate the head pad so that you can rest the side of your head on it. Keeping your back against the back pad to help isolate the neck muscles, start with a low amount of weight and press the head pad sideways. Most 4-way neck machines designed specifically for physical therapy start with one pound weights to prevent straining the neck muscles.
2. Balance Your Workout
A 4-way neck machine designed for physical therapy allows you to rotate the head pad from one side to the other for a balanced workout. You can align the pad on the opposite side of your head from the side you just worked. Keep your back against the back pad and hold the handles for balance. This isolates the neck muscles as you press the head pad from a neutral position to the side as far as you can and bring it back to center for one repetition.
3. Use the Machine to Build Neck Muscles
You can build neck muscles along the sides of your neck by using a 4-way neck machine designed for bodybuilding. These 4-way machines generally start with a 10-pound weight and go up to 120 pounds. You can rotate the seat of this machine to align the side of your head with the head pad when you sit down. Hold onto the handles built into the frame of the weight machine and keep your back pressed against the back pad in order to isolate the muscles of your neck during these lateral flexion exercises. Press your head against the head pad to force the pad over as far as your head can press sideways. Slowly raise the pad back to the neutral position to complete this exercise. After completing your workout of the muscles on one side of your neck, change the seat position to allow the opposite side of your head to rest against the head pad and repeat the workout for this side of your neck.
Lateral flexion exercises help strengthen the muscles along the sides of the neck to include the sternocleidomastoid, the muscle that runs from just behind the ear to the clavicle, or collarbone. Lateral flexion can also work out the muscles in the scalene group as well as the levator scapulae, all located deeper along the sides of the neck. When you use a 4-way lateral flexion machine for physical therapy, you can sit on the seat and rotate the head pad so that you can rest the side of your head on it. Keeping your back against the back pad to help isolate the neck muscles, start with a low amount of weight and press the head pad sideways. Most 4-way neck machines designed specifically for physical therapy start with one pound weights to prevent straining the neck muscles.
2. Balance Your Workout
A 4-way neck machine designed for physical therapy allows you to rotate the head pad from one side to the other for a balanced workout. You can align the pad on the opposite side of your head from the side you just worked. Keep your back against the back pad and hold the handles for balance. This isolates the neck muscles as you press the head pad from a neutral position to the side as far as you can and bring it back to center for one repetition.
3. Use the Machine to Build Neck Muscles
You can build neck muscles along the sides of your neck by using a 4-way neck machine designed for bodybuilding. These 4-way machines generally start with a 10-pound weight and go up to 120 pounds. You can rotate the seat of this machine to align the side of your head with the head pad when you sit down. Hold onto the handles built into the frame of the weight machine and keep your back pressed against the back pad in order to isolate the muscles of your neck during these lateral flexion exercises. Press your head against the head pad to force the pad over as far as your head can press sideways. Slowly raise the pad back to the neutral position to complete this exercise. After completing your workout of the muscles on one side of your neck, change the seat position to allow the opposite side of your head to rest against the head pad and repeat the workout for this side of your neck.
