Lying Weighted Neck Extension

Lie face down on a flat exercise bench with your upper chest and shoulders supported while your head extends past the edge.

Place a weight plate securely against the back of your head and hold it gently with both hands.

Inhale deeply as you slowly lower your chin toward your chest, allowing your neck to fully extend downward in a controlled manner.

Exhale as you engage your neck muscles to lift your head upward until it aligns straight with your spine.

Hold the top position briefly before returning slowly to the starting point to complete one repetition.