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Neck Extension

Areas Worked

Back of Neck and Top of Back

Stand using a hip to shoulder width stance to the side of a cable set to waist height. Attach cable via a head brace. Holding onto a frame for support and balance.Allow head to drop forward but still maintaining tension in the cable. Start to pull head backward as far as comfortably possible and keeping body still. Squeeze momentarily. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral and Abs tight.

Neck Flexion

Areas Worked

Front of Neck

Set a cable to waist height. Attach cable via a head brace. Stand using a hip to shoulder width stance facing away from cable pulley. Holding onto a frame for support and balance. Allow head to drop backward but still maintaining tension in the cable. Start to pull head forward as far as comfortably possible keeping the body still. Squeeze momentarily. Return to start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral and Abs tight.

Neck Laterals

Areas Worked

Side of Neck and Top of Back

Stand using a hip to shoulder width stance to the side of a cable set to waist height. Attach cable via a head brace. Holding onto a frame for support and balance. Allow head to drop sideward but still maintaining tension in the cable. Start to pull head across to opposite side as far as comfortably possible keeping the body still. Squeeze momentarily. Return to start position. Repeat on other side. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back neutral and Abs tight.