Good neck exercises women can do at the gym or at home.
Primary Muscle Group: Shoulders and upper back.
Muscle Groups Worked in This Exercise: Deltoideus (posterior), Brachioradialis, Trapezius, Rhomboideus major, Latissimus dorsi, Teres Major
Preparation: Place the resistance band under the arches of both feet. Position yourself with feet hip width apart and you're your abdominal muscles tight throughout the exercise. Swap the handles of the band to opposite hands so that it crosses over and hold the handles with a close overhand grip. Extend arms down toward the floor until they are straight, but don't round your shoulders.
Breathing: Exhale as you pull arms up; inhale when returning to start position.
Execution: Leading with your elbows, lift the handles of the band until your hands reach your chin, keeping them as close to your body as possible throughout the movement. Imagine forming a "V" with your elbows high at the end of the lift and remember to keep your shoulder blades retracted. Slowly straighten your arms back to the start position, stopping when they are fully extended.
Comments: If you keep your feet wider apart this exercise is harder.
To make it easier, place your feet closer together.
Muscle Groups Worked in This Exercise: Deltoideus (posterior), Brachioradialis, Trapezius, Rhomboideus major, Latissimus dorsi, Teres Major
Preparation: Place the resistance band under the arches of both feet. Position yourself with feet hip width apart and you're your abdominal muscles tight throughout the exercise. Swap the handles of the band to opposite hands so that it crosses over and hold the handles with a close overhand grip. Extend arms down toward the floor until they are straight, but don't round your shoulders.
Breathing: Exhale as you pull arms up; inhale when returning to start position.
Execution: Leading with your elbows, lift the handles of the band until your hands reach your chin, keeping them as close to your body as possible throughout the movement. Imagine forming a "V" with your elbows high at the end of the lift and remember to keep your shoulder blades retracted. Slowly straighten your arms back to the start position, stopping when they are fully extended.
Comments: If you keep your feet wider apart this exercise is harder.
To make it easier, place your feet closer together.