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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.
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.
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.
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.