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Lying Neck Extension

Exercise Profile

Body PartNeck
Primary MusclesSplenius
Secondary MusclesLevator Scapulae, Sternocleidomastoid
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Introduction to the Lying Neck Extension

The Lying Neck Extension is a targeted exercise primarily aimed at strengthening and toning the muscles in the neck and upper back. This workout is particularly beneficial for individuals who have sedentary jobs and suffer from neck and shoulder tension or for athletes who require strong neck muscles. By doing this exercise regularly, one can improve their neck flexibility, posture, and potentially alleviate neck pain, making it a valuable addition to any workout routine.

Performing the: A Step-by-Step Tutorial Lying Neck Extension

  • Slowly bend your elbows to lower the barbell down towards your forehead, keeping your upper arms stationary and ensuring that only your forearms move.
  • Pause for a moment when the barbell is just above your forehead, making sure not to touch or hit your forehead.
  • Then, use your triceps to raise the barbell back to the starting position, extending your arms fully but without locking your elbows.
  • Repeat this motion for the desired number of repetitions, maintaining a slow and controlled movement throughout the exercise.

Tips for Performing Lying Neck Extension

  • Controlled Movements: Avoid rapid or jerky movements. The key to this exercise is slow, controlled movements. This not only prevents injury but also ensures that the muscles are being worked effectively. Lower your head as far as comfortably possible, and then lift it back up using your neck muscles.
  • Use of Hands: Don't use your hands to support your neck or head during the exercise. This is a common mistake which can reduce the effectiveness of the exercise and put unnecessary strain on your neck. Your hands can be used for balance on the bench, but not for support.
  • Start with No Weights: If you're new to this exercise, start without any additional weights. Once you're comfortable with the movement and have

Lying Neck Extension FAQs

Can beginners do the Lying Neck Extension?

Yes, beginners can do the Lying Neck Extension exercise. However, it's important to start with light weights and focus on proper form to prevent injury. It's also recommended to have a trainer or experienced person guide you through the exercise initially to ensure you're doing it correctly.

What are common variations of the Lying Neck Extension?

  • Standing Neck Extension: This variation is performed standing up, which can engage different muscle groups compared to lying down.
  • Weighted Neck Extension: This involves using a weight or resistance band to increase the intensity of the exercise.
  • Yoga Neck Extension: This variation incorporates the principles of yoga, focusing on slow, controlled movements and deep breathing.
  • Stability Ball Neck Extension: This variation involves lying face down on a stability ball, which adds an element of balance and engages the core muscles.

What are good complementing exercises for the Lying Neck Extension?

  • The Seated Row exercise complements the Lying Neck Extension by strengthening the muscles in the back and shoulders, which helps maintain proper posture and alignment, crucial for effectively performing neck extensions.
  • The Shoulder Press exercise complements the Lying Neck Extension by working the deltoids and upper trapezius muscles, which are key to supporting the neck during the extension movement and preventing injury.

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