Weighted neck extensions

Stability & Strength

This is an instructional video to correctly demonstrate Weighted neck extensions

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your neck
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Place the harness on your head and rest the weight on a bench so that you can hook the chain around the weight. Take hold of the weight with your hands so that there is slack and no tension on the chain.
Step back from the bench and slightly bend your knees and then bend forwards at your hips. Keep your back and neck straight
Next carefully take the weight tension up slowly with the neck
Next slightly tuck your chin in and slowly lower your head down towards the floor and slowly back up and repeat
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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