Complete neck training for neck mobility and strength. Strong neck is good for health and useful in many different sports.
Training your neck can help a lot with neck pain and headaches. In wrestling and martial arts a strong neck is also a great asset because it makes you harder to control and allows you to better absorb hits.
Neck machines, neck harness and weights can be useful, but you can actually make amazing progress with your bodyweight alone. Using additional weights can ruin your neck movements and as a result hinder your progress.
Below are the basic neck functions, but it's good to know that you can mix these different functions together. For example, you can do neck lateral flexion in both supine and prone positions (not just on your side) which will stimulate the muscles very differently.
Do 10-20 repetitions per movement. You can do every neck mobility exercise in a circuit without any rest between the exercises. Do this for 3-5 rounds and take 1-2 minutes of rest between rounds.