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About the exercise
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Description
The “Neck Extension with Weighted Neck Harness” is a specific isolated movement performed using a neck harness and weights. This exercise is especially beneficial for athletes (particularly in contact sports), individuals suffering from neck stiffness or poor posture, and those looking to strengthen the neck muscles and improve overall balanced fitness.
How to perform the exercise
Preparation
Use a neck harness with a chain to attach the weights.
Attach a small weight plate to the chain and make sure it is securely fastened.
Bench Setup:
Set the incline bench to a 45-degree angle.
This angle allows your head to move freely while providing proper support for your body.
Achieving the Proper Position:
Lie on the incline bench so that your chest and abdomen are supported by the bench.
Let your head hang off the top edge of the bench.
Place the neck harness on your head and adjust it to ensure it is both comfortable and secure.
Execution method
Starting Position:
Allow your head to lean slightly forward so that the weight creates a natural stretch at the back of your neck.
Keep your body still and grip the sides of the bench to maintain balance.
Performing the Movement:
Gently lift your neck upwards, causing your head and the attached weight to rise.
Continue the movement until your head aligns with the upper back (avoid overextending).
Pause briefly at the highest point and fully contract the neck muscles.
Return to the starting position:
Gently and controlled, return your head to the starting position, resisting the pull of the weight.
Repetitions
Perform 8 to 15 repetitions per set.
Complete 2 to 4 sets, depending on your fitness level and goals.
Tips and Recommendations
- Keep your body still: Only your neck should move; avoid sudden movements or swinging.
- Engage your core muscles: This helps maintain the spine in its natural alignment and prevents additional strain.
- Proper breathing: Exhale while lifting your head and inhale as you lower it.
- Start with a light weight: Focus on your technique first, then gradually increase the weight. Starting with a heavy weight can jeopardize your form and lead to injury.
Muscles involved in the exercise
List of muscles involved
Instruction on the involved muscles
1. Splenius Capitis
Splenius Muscles Image
2. Trapezius Upper
The upper fibers of the trapezius also act as synergists in this exercise. The trapezius is a large, triangular-shaped muscle that extends from the base of the skull down to the mid-back. The upper fibers assist in movements such as elevating the scapula and extending the neck.
Image of the upper trapezius
3. Levator scapulae
The levator scapulae is a long, slender muscle located in the neck and shoulder region, considered part of the deep neck muscles. It originates from the transverse processes of the cervical vertebrae (C1 to C4) and attaches to the medial border of the scapula near the superior angle.
Image of the Levator Scapulae Muscles
4. Semispinalis capitis
The Semispinalis Capitis muscles are long and strong muscles located in the deep posterior neck and upper spine, belonging to the transversospinalis muscle group. This muscle originates from the transverse processes of the lower cervical and upper thoracic vertebrae (C4 to T7) and attaches to the posterior surface of the occipital bone (between the superior and inferior nuchal lines).
Image of the Semispinalis Muscles
5. Sternocleidomastoid - SCM
The sternocleidomastoid is a large muscle located on each side of the neck. It has two heads: one originating from the sternum (sterno) and the other from the clavicle (cleido). Its functions include flexing the neck forward, bending the neck sideways, and rotating the head to the opposite side.
Image of the sternocleidomastoid
Who is it suitable for?
Neck Extension with Neck Harness
Athletes in contact sports or activities that require neck stability and strength (such as football, wrestling, rugby, boxing).
Bodybuilders looking to strengthen often neglected neck muscles can benefit from neck extensions with a neck harness.
Fitness enthusiasts who want to improve their posture and prevent neck stiffness (especially those with sedentary jobs).
Individuals recovering from neck injuries under the supervision of a specialist, who wish to regain their strength and mobility.
Benefits of Performing the Exercise:
Strengthening the muscles of the neck's posterior.
This exercise targets the muscles of the neck’s posterior, such as the upper trapezius, splenius capitis, and semispinalis capitis, which are essential for neck stability and mobility.
Improved Posture
A strong neck helps counteract the effects of forward head posture (a common issue from prolonged screen use or sitting at a desk) and supports proper spinal alignment.
Injury Prevention
A strong neck is crucial for absorbing impact and reducing the risk of neck strains or injuries, especially in contact sports like football or wrestling.
Enhancing Sports Performance
Athletes in sports that require neck stability and strength (such as boxing, rugby, or wrestling) benefit from this exercise.
Enhancing Physical Appearance
A muscular and well-defined neck contributes to overall fitness and creates a symmetrical appearance.