Cable Seated Neck Extension
1. Setup the Machine:
- Attach a rope or single handle to the lower pulley of the cable machine.
- Adjust the weight to a manageable level to start.
2. Position Yourself:
- Sit on the seat with your back against the support.
- Ensure your feet are flat on the floor, shoulder-width apart.
- Grip the handle or rope with both hands.
3. Starting Position:
- Lean your head back slightly, so your neck is aligned with your spine.
- Your eyes should be looking straight ahead.
4. Movement:
- With a controlled motion, pull the handle or rope towards your head.
- Extend your neck upward against the resistance of the cable.
- Ensure the movement is smooth; avoid jerking or using momentum.
5. Final Position:
- Pause briefly at the top of the movement when your neck is fully extended.
- Slowly return to the starting position, guiding the weight back down.
6. Repetitions:
- Aim for 8-12 repetitions, focusing on form. Take a short rest before repeating for 2-3 sets.
7. Tips:
- Keep your shoulders relaxed and avoid tensing them.
- Maintain core engagement to support your back throughout the movement.
- Gradually increase weight as you build strength and confidence.
