Machine Neck Flexion

An isolation exercise performed on a machine that targets the neck flexors through forward head movement, strengthening the front neck muscles.

Instructions

1. Sit in the neck flexion machine with your back against the backrest and your head upright.
2. Position the resistance pad against your forehead or upper chest, depending on the machine design.
3. Keep your hands on the handles for stability.
4. Flex your neck forward by bringing your head toward your chest against the resistance.
5. Move your head forward in a controlled manner until you feel a gentle stretch in the back of the neck.
6. Pause briefly at the end of the flexion movement.
7. Return to the starting position slowly and under control.
8. Repeat for the prescribed number of repetitions.

Tips

• Use light to very light weight; the neck is a sensitive area requiring cautious training.
• Move slowly and in a controlled manner without jerking motions.
• Avoid pushing to extremes of range of motion.
• Keep your movements smooth and fluid throughout the exercise.
• Breathe steadily and do not hold your breath during the movement.
• Stop immediately if you experience any pain or discomfort.