Cable Seated Neck Flexion

• Cable attachment (usually a head harness)

Positioning

2. Sit Down:

   • Find a sturdy bench and sit down with your back straight against the support.

   • Ensure your feet are flat on the ground and your knees are slightly apart for stability.

3. Position the Harness:

   • Place the head harness on your head, ensuring it fits snugly but comfortably.

   • The cable should come from behind you, so it is pulling away from your back.

Movement

1. Start Position:

   • Begin with your neck in a neutral position. Your head should be looking straight ahead.

2. Flexion Movement:

   • Slowly lower your chin towards your chest by flexing your neck.

   • Keep your back straight and avoid rounding your shoulders or leaning forward.

3. Return to Start:

   • Gradually raise your head back to the starting position, ensuring to keep the movement controlled and steady.

   • Do not jerk your head; the movement should be smooth.

Repetitions and Sets

• Perform 2-3 sets of 10-15 repetitions, resting for about 30-60 seconds between sets.

Tips

• Focus on using your neck muscles rather than involving your shoulders or upper back.

• Start with lighter weights until you feel comfortable with the movement.

• Always maintain proper posture throughout the exercise to prevent any strain.