Weighted Seated Neck Extension (With Head Harness)

Coaching cues

• Sit near the edge of a bench with feet flat and torso slightly leaned forward; rest forearms on thighs to brace.
• Secure the head harness so it sits snug and level; attach a small weight plate to the front ring.
• Start with your chin gently tucked and neck flexed so the plate hangs vertically below your head.
• Keeping your torso still, extend your neck by lifting your head until it aligns with your torso—avoid hyperextension.
• Pause briefly at the top, then lower your head slowly to the starting position through a comfortable, pain‑free range.
• Breathe out as you extend and in as you lower; move steadily without jerking and stop if you feel neck pain.