Having neck exercises as part of any workout routine is an important component of a fitness program. Push-ups, sit-ups, chin-ups, squats, lunges, planks are commonplace in any free-body routine but without inclusion of neck training overall development is incomplete.
An effective addition to a workout regime is to lay supine with the upper arm at a right angle to the side, the forearms parrallel to the neck and head as if making a goal post. The back of the hands must remain on the floor during the entire movement, this coaching point keeps the traps from assisting the head and neck during motion.
The exercise begins by raising the head off the floor and holding the movement for a determined count. The head then is moved to full flexion, held contracted and returned parrallel or slightly off the floor. It is recommended to hold each movement for 30 seconds at the beginning of and the top of each repetition to get the most out of the exercise.