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Seated Neck Extension

Exercise Profile

Body PartNeck
Primary MusclesSplenius
Secondary MusclesLevator Scapulae, Sternocleidomastoid, Trapezius Upper Fibers
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Introduction to the Seated Neck Extension

The Seated Neck Extension is a beneficial exercise that primarily targets the muscles in the neck, helping to strengthen them and improve flexibility. This exercise is suitable for individuals of all fitness levels, especially those who spend long hours working at a desk or on a computer, as it can alleviate neck tension and improve posture. Incorporating Seated Neck Extensions into your fitness routine can help prevent neck pain, enhance your neck's range of motion, and even improve your overall body alignment.

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

  • Slowly tilt your head back until you're looking at the ceiling, making sure to keep your spine straight and your shoulders relaxed.
  • Hold this position for a few seconds, feeling the stretch in the front part of your neck.
  • Slowly return your head to the neutral position, looking straight ahead.
  • Repeat this exercise for the desired number of repetitions, ensuring to maintain good posture and controlled movements throughout.

Tips for Performing Seated Neck Extension

  • Slow and Controlled Movement: The movement should be slow and controlled. Tilt your head back to look at the ceiling, hold for a few seconds, then slowly return to the neutral position. Avoid jerking or quick movements, which can lead to injury.
  • Don't Overextend: While it's important to stretch your neck, you should never force it into painful positions. If you feel any discomfort or pain while tilting your head back, stop immediately. Overextending your neck can lead to muscle strains or other injuries.
  • Regular Breathing: Remember to breathe regularly throughout the exercise. Holding your breath can increase blood pressure and decrease the effectiveness of the exercise.

Seated Neck Extension FAQs

Can beginners do the Seated Neck Extension?

Yes, beginners can do the Seated Neck Extension exercise. It is a simple exercise that can help strengthen the neck muscles. However, it is important to start with light resistance and focus on proper form to avoid injury. It's always a good idea to consult with a fitness professional or physical therapist to ensure the exercise is being performed correctly.

What are common variations of the Seated Neck Extension?

  • Lying Down Neck Extension: In this variation, you perform the exercise while lying flat on your back on a yoga mat, with your hands resting by your sides.
  • Seated Neck Extension with Resistance Band: This variation involves the use of a resistance band. While seated, you place the band around the back of your head and hold the ends, then gently push your head back against the band's resistance.
  • Seated Neck Extension with Hand Resistance: This variation involves using your hands for resistance. While seated, place your hands on your forehead and gently push your head forward while resisting the movement with your hands.
  • Seated Neck Extension with Weight: This variation requires the use of a weight, such as a small plate. While seated, place the weight on the back of your head and hold it in

What are good complementing exercises for the Seated Neck Extension?

  • Seated Rows: This exercise helps to improve the strength of the upper back and shoulder muscles, which indirectly supports the neck and complements the benefits of Seated Neck Extension.
  • Chest Stretch: Stretching the chest muscles can help correct poor posture, which often contributes to neck strain, complementing the Seated Neck Extension by promoting a healthier alignment of the neck and spine.

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