Lying Weighted Neck Extension

Weighted Lying Neck Extension Instructions

- Weight plates (optional, depending on your strength level)
- Incline bench or flat bench

Positioning:

1. Set Up the Bench: Adjust the incline bench to a comfortable angle where you can lie face down without straining your neck.
2. Attach the Neck Harness: Securely fasten the neck harness or padded strap around your head. If using weights, attach them to the harness.
3. Lying Position: Lie face down on the bench, allowing your head to hang off the edge. Your neck should be in a neutral position, aligned with your spine. Your feet should be planted on the ground for stability.

Movement Instructions:

1. Starting Position: Start with your head hanging off the bench, keeping your neck in a neutral position. Begin with no weight if you are a beginner.
2. Execution:
- Slowly raise your head upward by extending your neck. Focus on contracting the muscles at the back of your neck.
- Keep your movements controlled. Avoid any jerking motions that may strain your neck.
3. Return: Lower your head back to the starting position slowly, allowing your neck to return to a neutral position.
4. Repetitions: Aim for 8-12 repetitions in a set. Rest for about 60 seconds between sets.

Tips:

- Maintain a slow and controlled motion throughout the exercise to prevent injury.
- If using weights, start light to ensure you can maintain proper form.
- Focus on the muscles working in your neck and avoid using your shoulders for assistance.
- Make sure to stay hydrated and listen to your body. If you experience pain (not just discomfort), stop the exercise.