Standing Weighted Neck Extension

Weighted Standing Neck Extension

• Neck harness (optional)

• Mat (for floor protection, optional)

1. Setup:

• If using a neck harness, attach the weight plate to the harness. If not, you can hold a dumbbell or weight plate with your hands.

• Stand upright with your feet shoulder-width apart.

2. Positioning:

   • If using a neck harness, place the harness over your head so that it sits comfortably on your head and ensure the weight is secure.

   • If holding a weight plate or dumbbell, hold it back towards your head with both hands, keeping your elbows bent.

3. Starting Position:

   • Keep your back straight and engage your core for stability.

   • Look straight ahead, ensuring your neck is in a neutral position.

4. Movement:

   • Slowly extend your neck backward while maintaining control. This should be a smooth motion; avoid jerking or using excessive force.

   • Aim to bring your chin up towards the ceiling while feeling the contraction in the muscles at the back of your neck.

   5. Top Position:

   • Hold the extended position for a moment, feeling the stretch in the front of your neck and the contraction in the back.

5. Returning to Start:

   • Gradually lower your head back to the starting position, ensuring to return slowly to prevent any strain.

6. Repetitions:

   • Perform 10 to 15 repetitions for 2 to 3 sets, allowing for rest between sets.

Tips:

• Focus on controlled movements to prevent injury.

• Ensure that the weight is appropriate for your fitness level.

• If you feel any pain or discomfort, stop the exercise immediately.

Safety Precautions:

• Always warm up your neck before starting the exercise.

• Maintain proper posture throughout the movement.