Seated Head Harness Neck Resistance

• Strengthens the neck muscles
• Improves posture
• Helps with balance and coordination
• Reduces tension and pain in the neck
• Increases muscular endurance
• Improves overall strength

1. Prepare the equipment: Place a neck strap on the floor at the end of a flat bench.
2. Get into position: Sit at the end of the flat bench with your feet wider than shoulder width apart. Point your toes outwards.
3. Secure the neck strap: Slowly move your torso forward until it is almost parallel to the floor. Use both hands to securely position the neck strap around your head. Make sure the weights are still on the floor to prevent strain on your neck. Grab the weight with both hands and elevate your torso back until it is almost perpendicular to the floor. Tilt your head and torso slightly forward.
4. Starting position: Place both hands on top of your knees.
5. Lower your neck: Slowly lower your neck down until your chin touches the upper part of your chest. Breathe in while doing this movement.
6. Return to starting position: While exhaling, bring your neck back to the starting position.
7. Repeat: Repeat the exercise for the recommended number of repetitions.

Caution: This exercise puts a lot of stress on the neck muscles and should be approached with caution. Any sudden jerk or movement can strain your neck muscles. It is best to practice the form without any weights initially to get used to the movements required for this exercise.

1. Before starting the exercise, make sure to select the appropriate weights and place a neck strap on the floor at the end of a flat bench.
2. Sit at the end of the flat bench with your feet wider than shoulder width apart and toes pointed out. Slowly move your torso forward until it is almost parallel to the floor.
3. Securely position the neck strap around your head, making sure the weights are still lying on the floor to avoid strain on the neck. Grab the weight with both hands and elevate your torso back until it is almost perpendicular to the floor. Tilt your head and torso slightly forward.
4. Place both hands on top of your knees to establish the starting position.
5. While breathing in, slowly lower your neck down until your chin touches the upper part of your chest.
6. Exhale as you bring your neck back to the starting position.
7. Repeat the exercise for the recommended number of repetitions.

Caution: This exercise puts a lot of stress on the neck muscles, so approach it with caution. Avoid any sudden jerks or movements that could strain the neck muscles. It is advisable to practice the form without any weights initially to get used to the movements required for this exercise.

1. Ensure that the neck strap is securely positioned around your head before grabbing the weights. This will prevent any strain on the neck.
2. Keep your head and torso slightly tilted forward throughout the exercise to maintain proper form.
3. Start with lighter weights or no weights at all to practice the form and get used to the movements required for this exercise.
4. Perform the exercise in a slow and controlled manner, avoiding any sudden jerks or movements that can strain the neck muscles.
5. Listen to your body and stop the exercise if you experience any pain or discomfort in the neck area.
6. Do not exceed the recommended amount of repetitions to avoid overexertion of the neck muscles.
7. If you have any pre-existing neck injuries or conditions, consult with a healthcare professional before attempting this exercise.
8. Always warm up before starting the exercise to prepare the neck muscles for the workout.
9. Stay hydrated throughout the exercise to prevent muscle cramps and fatigue.
10. If you feel any dizziness or lightheadedness during the exercise, take a break and rest before continuing.