Lying-Side Weighted Head Lifting

Weighted Lying Side Lifting Head

- An exercise bench or mat

Positioning

1. Starting Position: Lie on your side on the exercise bench or mat. Ensure your body is fully supported, with your head towards one end of the bench and your legs extended straight.
2. Weight Placement: Place the weight plate or dumbbell on your outer shoulder. You might want to use a towel or padded surface under the weight for comfort.
3. Head Support: Use your lower arm to support your head. You can either keep your hand under your chin or elbow bent with your hand behind your head.

Movement

1. Lifting Phase: Inhale deeply. With control, lift your head off the bench, engaging your neck and shoulder muscles. Your ear should be moving towards your shoulder as you lift.
2. Hold the Position: Pause at the top of the movement for a brief moment to feel the contraction in your neck and shoulder muscles.
3. Lowering Phase: Exhale as you slowly lower your head back to the starting position, maintaining control to prevent sudden drops.
4. Repetitions: Aim for 10-15 repetitions on one side before switching to the other side.

Tips for Beginners

- Start with a lighter weight to master your form before increasing the load.
- Focus on smooth, controlled movements to avoid straining your neck.
- Ensure that your body remains aligned throughout the exercise to prevent injury.
- If you experience any discomfort, stop and reassess your form or the weight being used.