Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.
Voice Coach Guidance
Automatically speaks the next exercise details as you check them off.
Warm-Up
Gentle neck rolls 2 min
Exercises
Neck Harness Flexion/Extension
WARNING: Slow, controlled tension only. Do not apply heavy load or compress spine.
Band Neck Resistance (4 Directions)
WARNING: Resist push gently. Keep movements active and avoid sudden jerks.
Isometric Wall Neck Holds (with Towel)
WARNING: Keep neck neutral. Do NOT lean your full body weight into the wall; avoid compressive force.
Heavy Shrugs
Control the shrug up and down, keeping shoulders aligned.
Cool-Down
Gentle neck stretch all directions 2 min