Lying Weighted Neck Extension
Strengthen your neck muscles with Lying Weighted Neck Extensions. Improve posture & reduce neck pain. Start light & focus on controlled movements!
Required Equipment
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Choose a light plate you can control comfortably. A folded towel between the plate and your head can provide padding.
Lie face down on a sturdy flat bench with your chest supported and your head beyond the end. Position your legs so your body stays stable.
Hold the plate securely against the back of your skull with both hands. Keep it off your neck and maintain this contact throughout the repetitions.
Slowly nod your chin toward your collarbone through a comfortable range. Keep your chest resting on the bench.
Use the muscles at the back of your neck to raise your head toward alignment with your torso. Your hands hold the plate in place without lifting it for you.
Lower your head slowly to repeat. Keep the movement controlled and avoid jerking or forcing the neck farther than is comfortable.
After the last repetition, lift the plate away with your hands and set it down before sitting up. Stop if you feel neck pain, dizziness, or unusual symptoms.