1. Lie face down on a flat bench with your shoulders near the edge of the bench so that your head can move freely up and down.
2. Hold a weight plate against the back of your head for added resistance. You can use your hands to keep the weight in place, but be sure not to strain your fingers or wrists.
3. Start with your head in line with your body, neutral, and not hyperextended or flexed.
4. Bring your chin toward your chest by flexing your neck, controlling the motion as you bring the weight down. Move only your head and avoid raising your body off the bench.
5. Pause at the end of the motion for a moment.
6. Slowly lower your head back to the starting position, maintaining tension on the neck muscles throughout the motion.
7. Repeat for the desired number of repetitions.
Safety Tips: Avoid using heavy weights that can strain the neck muscles. Perform the movement in a slow, controlled manner to reduce the risk of injury. If any point you feel pain or discomfort, discontinue the exercise immediately. It's advised to consult with a fitness professional or medical provider before starting this or any new exercise routine, especially if you have a history of neck issues.
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