Neck Extension (Manual Resistance)

How to do it

1. Sit or stand tall with a neutral spine and place both palms against the back of your head to start in a slightly flexed neck position.
2. Keep your shoulders down and your torso still so that only your neck moves against your hands.
3. Press your head backward into your hands while your hands push back with steady resistance, extending the neck by driving through the muscles at the back of your neck.
4. Squeeze the back of your neck as your head reaches a neutral, upright position, then let your hands guide the head slowly forward again.
5. Exhale as you extend the neck back and inhale as you return, keeping the whole rep slow and self-paced.
6. Avoid snapping the head back or pushing past a neutral upright position, and keep the effort in the back of your neck rather than the front.

Muscles worked