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.