Neck next level
These exercises are a little more demanding for both the neck and shoulders, but are easy to carry out for most people. Feel free to use a ½ liter water bottle in your hands as a weight. The exercises are done 10 times each. When you're done with everyone, you take one or two more rounds. You will get a good effect from the training if you train three times a week for 2-3 weeks.
Neck next level program
The program takes approx. 6 minutes. Do the exercises 10 times each, preferably spending 4-5 seconds on each repetition.
Exercise 1, Bow and Arrow
How: Stand up straight with legs apart and a slight thoracic rotation, both arms pointing straight forward with straight elbows at shoulder level. Tighten an imaginary bow and arrow by moving one elbow backwards. Follow with your eyes. Return slowly and repeat.
How many repetitions: 4. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 3 times a week.
Exercise 2, Seated shoulder press
How: Sit with your back straight and elbows bent. Hold the water bottles on the outside of your shoulders. Lift the bottles until they are above your head and you have straight arms.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 3 times a week.
Exercise 3, Standing side lift
How: Stand with your feet about shoulder width apart and with a bottle in each hand. Start with your arms down at your sides. Lift your arms out to the side and up until they are horizontal or higher. Slowly lower and repeat.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 3 times a week.
Exercise 4, Bent over row
How: Hold a bottle in each hand and stand about shoulder-width apart with your feet. Lean forwards and let your arms hang down towards the ground. Pull the bottles up towards the lower part of the chest, pull the shoulder blades tightly together and slowly lower again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
How often: 3 times a week.