A neck curl up is a simple exercise that strengthens the muscles in the front of your neck. It's performed by gently bringing your chin towards your chest and then lifting your head a few inches off the ground. This exercise is sometimes used to improve neck strength, jawline definition, and posture.
How to Perform a Neck Curl Up: A Step-by-Step Guide
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Lie down: Begin by lying on your back on a flat surface, ensuring your head is supported comfortably. A rolled-up towel can be placed under your neck for extra support if needed. Keep your spine neutral. (Referencing the YouTube video on curl ups which shows proper back positioning).
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Chin to chest: Gently bring your chin towards your chest, feeling a stretch in the front of your neck. Avoid forcing the movement. Imagine you're trying to touch your chin to your chest and do it very slowly and carefully (This is consistent with many resources cited, including Skimble's description of the exercise).
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Lift your head: Slowly lift your head approximately 2 inches off the ground, keeping your chin tucked. This activates the anterior neck muscles (as stated by Iron-Neck and Skimble).
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Lower your head: Slowly lower your head back down to the starting position.
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Repetitions: Start with 3 sets of 10 repetitions. Gradually increase the number of sets and repetitions as you get stronger (Healthline recommends this progression).
Important Considerations
- Proper Form: Avoid straining your neck or back. Maintain good posture and engage your core muscles for added stability (Consistent with the YouTube video instruction to avoid back strain).
- Listen to your body: Stop if you feel any pain. Neck curls are not for everyone and you should consult with a healthcare professional to verify this is appropriate for your own fitness and health level. (This is a generalized recommendation based on standard exercise safety).
- Progression: Start slowly and gradually increase the number of repetitions and sets as you build strength.
Benefits of Neck Curl Ups
- Improved neck strength.
- Enhanced jawline definition (As suggested by TikTok and various articles).
- Potentially improved posture (A benefit stated by Reddit users).
