Neck Bridges: I perform the traditional neck bridge with a weight across my chest. I place a towel underneath my head for comfort. I rock back and forth on my head. You should roll back to the forehead and down again. Perform 3 sets of 10-15 repetitions.

Reverse Neck Bridges: The reverse neck bridge is similar only this time you will turn around so that your stomach faces the ground. Roll back and forth on the head as you would for the traditional neck bridge. Perform 3 sets of 10-15 repetitions

Neck Curls: Neck curls require a neck strap and weight. As you can see, the neck strap wraps around my head with the weight hanging below. You will curl the weight upward with the muscles in your neck. Perform 3 sets of 10-15 repetitions.


I recommend training the neck on an every other day schedule. The few minutes required is clearly beneficial, particularly if you can prevent a future knockout...
Could you post a picture? I'm afraid I don't understand by reading how to do them. A picture really is worth a thousand words!