Seated Weighted Neck Extension

Weighted Seated Neck Extension

• A flat bench or sturdy seat

• A neck harness (optional, but recommended for added support)

1. Setup:

• Sit on the flat bench or sturdy seat with your back straight and feet flat on the floor. Your knees should be roughly shoulder-width apart.

• If you have a neck harness, place it securely on your head and attach the weighted plate or dumbbell securely.

2. Positioning:

   • Hold the weighted plate or dumbbell with both hands and rest it on the back of your neck. Ensure that it feels comfortable and stable.

   • Your head should be tilted slightly forward and your chin tucked in to maintain a neutral neck position.

3. Starting Position:

   • Engage your core to stabilize your body.

   • Ensure your shoulders are relaxed and not hunched up towards your ears.

4. Movement:

   • Slowly and carefully extend your neck backwards.

   • Push your head back against the resistance of the weight, feeling the muscles in the back of your neck engage.

   • Keep the movement controlled; avoid jerking or using momentum.

5. Return:

   • Slowly bring your head back to the starting position while maintaining control over the weight.

   • Do not let the weight drop suddenly; ensure a smooth movement both when extending and returning.

6. Repetitions:

   • Aim for 8-12 repetitions, depending on your strength level.

   • Take a short rest and repeat for 2-3 sets.

7. Tips:

   • Focus on maintaining a straight posture throughout the exercise.

   • Start with a lighter weight to ensure proper form before progressing to heavier weights.

   • If you experience pain (not to be confused with discomfort), stop the exercise and reassess your form or weight.

8. Cool Down:

   • After finishing your sets, gently stretch your neck by tilting your head side to side and forward to release any tension.