Keep Your Neck Strong with the G3 4-Way Neck (Side) Machine

Machine of the Month - G3 4-Way Neck (Side) Machine

The G3, or 4-way neck (side), isolates and strengthens your sternocleidomastoid muscles and the upper section of the trapezius of the neck. 

The sternocleidomastoid muscles are the two large muscles located at the front of the neck. These are the muscles most often injured during whiplash and as such can cause a number of symptoms and refer pain to many areas of the upper body. Strengthening the sternocleidomastoid muscles can also help to reduce pain in the head and neck area.

Strengthening the sternocleidomastoid and upper trapezius muscles helps in a number of activities such as, turning your head when driving, working on a computer or protecting the neck for contact sports. The movement on the G3 is lateral flexion of the cervical spine and thus exercising on this machine also help to support your spine and can improve overall posture. 

Important Technique Points

  • Keep your back straight and torso in contact with the pad
  • Remember to keep the shoulders relaxed and do not move the upper body from side to side
  • Tolerance of this exercise is particularly good if you use the super-slow method (10-1-4 tempo)

If you would like to add the G3 to your training program, be sure to talk to an instructor.

Related Posts

Keep Your Shoulders Strong with the E1 Neck Press Machine

Keep Your Glutes Strong with the A3 Abductors Machine

Keep Your Biceps Strong with the H1 Bicep Machine

Keep Your Hamstrings Strong with the B7 Seated Leg Curl

Keep Your Pelvic Floor Strong with the Pelvic Floor A5 Machine

Keep Your Back and Arms Strong with the C3 Torso Arm Machine

Keep Your Back and Chest Strong with the D7 Seated Dip Machine

Keep Your Shoulders Strong with the E2 Lateral Raise Machine

Keep Your Back Strong with the C1 Pullover Machine

Keep Your Core Strong with the A2 Torso Flexion Machine

Keep Your Arms Strong with the D5 Arm Cross Machine

Keep Your Abdominals Strong with the F2/F2.1 Abdominal Machine

Keep Your Legs Strong with the B6 Leg Press Machine

Keep Your Back Strong with the C7 Row Machine

Keep Your Legs Strong with the B1 Leg Extension Machine

Keep Your Neck and Shoulders Strong with the G1 Machine

Keep Your Chest Strong with the D6 Chest Press Machine

Man strengthening his ankles on the B3 and B4 machine

Machine of the Month - B3/B4 Foot Supination & Foot Pronation

Keep Your Hips Strong with the A1 Hip Extension Machine

Keep Your Back and Arms Strong with the C2 Torso Arm Front

Keep Your Trunk Strong with the F1/F1.1 Rotary Torso Machine

Keep Your Calves Strong with the J1 Calf Raise Machine

Keep Your Lower Legs Strong with the B8 Ankle Dorsiflexion Machine

Keep Your Shoulders Strong with the E4 & E5 Machines