Neck Flexion (Band)

An isolation exercise using a resistance band to strengthen the anterior neck muscles through controlled flexion movements.

Instructions

1. Sit upright with good posture in a stable chair or bench.
2. Hold the band across the back of your head with both hands anchoring the band ends.
3. Position the band against your forehead.
4. Keep your shoulders relaxed and your back straight throughout the movement.
5. Gently flex your neck forward, bringing your chin toward your chest against band resistance.
6. Maintain constant tension on the band as you reach full flexion.
7. Slowly return to the starting position by reversing the movement with control.
8. Perform the desired number of repetitions with deliberate, controlled movements.

Tips

• Use light to moderate band resistance to protect the delicate neck structures.
• Move slowly through the entire range of motion without jerking or bouncing.
• Focus on smooth, controlled movements rather than speed or strength.
• Keep your shoulders stable and avoid using shoulder muscles to assist the movement.
• Stop if you experience any pain or discomfort; only work within a comfortable range.
• Breathe steadily throughout the exercise without holding your breath.