Weighted Seated Neck Extension
- A flat bench or sturdy seat
- A neck harness (optional, but recommended for added support)
1. Setup:
- Sit on the flat bench or sturdy seat with your back straight and feet flat on the floor. Your knees should be roughly shoulder-width apart.
- If you have a neck harness, place it securely on your head and attach the weighted plate or dumbbell securely.
2. Positioning:
- Hold the weighted plate or dumbbell with both hands and rest it on the back of your neck. Ensure that it feels comfortable and stable.
- Your head should be tilted slightly forward and your chin tucked in to maintain a neutral neck position.
3. Starting Position:
- Engage your core to stabilize your body.
- Ensure your shoulders are relaxed and not hunched up towards your ears.
4. Movement:
- Slowly and carefully extend your neck backwards.
- Push your head back against the resistance of the weight, feeling the muscles in the back of your neck engage.
- Keep the movement controlled; avoid jerking or using momentum.
5. Return:
- Slowly bring your head back to the starting position while maintaining control over the weight.
- Do not let the weight drop suddenly; ensure a smooth movement both when extending and returning.
6. Repetitions:
- Aim for 8-12 repetitions, depending on your strength level.
- Take a short rest and repeat for 2-3 sets.
7. Tips:
- Focus on maintaining a straight posture throughout the exercise.
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
- If you experience pain (not to be confused with discomfort), stop the exercise and reassess your form or weight.
8. Cool Down:
- After finishing your sets, gently stretch your neck by tilting your head side to side and forward to release any tension.
