Lying Neck Extension

Category

Back

Difficulty

Beginner

Equipment

Bench

Primary muscles

Neck, Splenius Capitis

Secondary muscles

Upper Trapezius, Levator Scapulae

How to do it

1. Lie face down on a flat bench with your shoulders at the end of the bench and your head and neck off the edge.
2. Let your head lower slowly toward the floor, tucking your chin slightly.
3. Raise your head by extending your neck until it is in line with your spine or slightly above.
4. Hold briefly at the top, lower with control and repeat.

Form tips

• Move slowly and smoothly; never jerk your head.
• Keep the range small and comfortable, and stop if you feel pain or dizziness.
• Keep your shoulders and chest relaxed on the bench so only your neck moves.