Neck Extension Unassisted, Weighted

The Neck Extension exercise is a scalable way to strengthen and stretch the back portion of your neck which is important for posture, neck health and stability and even preventing headaches. To pe

The Neck Extension exercise is a scalable way to strengthen and stretch the back portion of your neck which is important for posture, neck health and stability and even preventing headaches. To perform Neck Extension start in a lying position on your stomach on a flat bench. Start in a neutral spine position, looking towards the floor. Lower your head under control until you feel a good stretch in your neck. Pause briefly at the bottom before lifting your head back up to the neutral starting position. You can also consider going past neutral into an extended position to increase the contraction of your neck muscles. Once unassisted becomes easy you can choose to add additional resistance by holding a weight plate on the back of your head using your hands. Hold a light plate on the back of your head. As you bring your head back up to the starting position push the back of your head into the plate to better feel the muscles you are trying to use.

Common Mistakes

Do not tuck your chin too hard. Do not let your neck flop forwards or hang at the bottom. Lower it and raise it with control. Do not push through pain. This exercise should be painless. Prioritize the number of repetitions over the amount of weight used. It is safer and more important to do more repetitions than more weight as weight placed on the cervical spine can increase your risk for injury if done improperly.

Pro Tips

Perform this exercise 2-3 times per week as your recovery allows. Do not progress with resistance until you feel completely comfortable with the challenge and repetitions you are currently using.

Purpose

Neck Extension when performed dynamically can improve the function of the cervical spine, increase range of motion and decrease pain.

Form

Use a training partner or film yourself to ensure good form throughout the entire exercise. There should always be a nice smooth, even curve to your cervical spine as you perform the exercise.