Lever Neck Extension (Plate Loaded)

Coaching cues

• Adjust seat so the head pad contacts the back of your skull (not the neck) and load light plates.
• Sit upright with chest against the pad, feet flat, and spine neutral; grip the handles for stability.
• Begin with a slight chin tuck and eyes forward; avoid slouching or arching the low back.
• Exhale and extend the neck by pressing the head back into the pad until the head aligns with the torso—do not hyperextend.
• Pause briefly while keeping shoulders relaxed and down.
• Inhale and control the return by flexing the neck, bringing the chin slightly toward the chest within a comfortable range.
• Move slowly and smoothly; stop if you feel neck pain, tingling, or dizziness.