Lying Neck Extension (Weighted)

Instructions

1. Lie face down (prone) on a flat bench with your head and neck positioned just off the edge.
2. Place a weight plate against the back of your head, securing it with both hands or using a towel for comfort and stability.
3. Slowly lower your head downward in a controlled motion (cervical flexion) as you breathe in.
4. Raise your head back up to neutral position or slight extension as you breathe out, contracting the posterior neck muscles.
5. Hold the top position for a brief moment to maximize muscle engagement.
6. Repeat for the recommended number of repetitions.
7. Maintain control throughout the movement to prevent strain on the cervical spine.
8. Remove the weight carefully and relax between sets.

Tips

• Start with a lighter weight plate to build adequate neck strength and proprioception.
• Use a towel under the plate to provide comfort and reduce pressure on the head.
• Perform movements slowly and deliberately for maximum muscle engagement and safety.
• Keep your torso stable and flat on the bench throughout the exercise.
• Do not jerk or bounce the weight; maintain smooth, continuous motion.
• Focus on feeling the contraction in the posterior neck and upper trap muscles.
• If you experience any pain (beyond muscle fatigue), stop immediately and consult a healthcare professional.
• Pair this exercise with neck mobility work to maintain range of motion and reduce tension.