Weighted Lying Neck Flexion (With Head Harness)

Coaching cues

• Set a flat bench and lie on your back with shoulders near the edge so your head can move freely; plant your feet and brace your torso.
• Fit the head harness snugly and attach a light plate so it provides resistance as you flex the neck.
• Start with the neck slightly extended below neutral, eyes up, shoulders relaxed and down.
• Initiate with a gentle nod, then curl your chin toward your chest by segmentally flexing the cervical spine.
• Pause briefly in the top position without lifting the shoulders or hips.
• Lower slowly for 2–3 seconds back to a slight, comfortable extension; keep the motion smooth and pain‑free.
• Maintain steady breathing and keep reps strict; stop if form or control degrades.