Weighted Standing Neck Extension
- Neck harness (optional)
- Mat (for floor protection, optional)
1. Setup:
- If using a neck harness, attach the weight plate to the harness. If not, you can hold a dumbbell or weight plate with your hands.
- Stand upright with your feet shoulder-width apart.
2. Positioning:
- If using a neck harness, place the harness over your head so that it sits comfortably on your head and ensure the weight is secure.
- If holding a weight plate or dumbbell, hold it back towards your head with both hands, keeping your elbows bent.
3. Starting Position:
- Keep your back straight and engage your core for stability.
- Look straight ahead, ensuring your neck is in a neutral position.
4. Movement:
- Slowly extend your neck backward while maintaining control. This should be a smooth motion; avoid jerking or using excessive force.
- Aim to bring your chin up towards the ceiling while feeling the contraction in the muscles at the back of your neck.
5. Top Position:
- Hold the extended position for a moment, feeling the stretch in the front of your neck and the contraction in the back.
6. Returning to Start:
- Gradually lower your head back to the starting position, ensuring to return slowly to prevent any strain.
7. Repetitions:
- Perform 10 to 15 repetitions for 2 to 3 sets, allowing for rest between sets.
Tips:
- Focus on controlled movements to prevent injury.
- Ensure that the weight is appropriate for your fitness level.
- If you feel any pain or discomfort, stop the exercise immediately.
Safety Precautions:
- Always warm up your neck before starting the exercise.
- Maintain proper posture throughout the movement.
