Neck Extensor Exercise

The neck extensor exercise is a great way to strengthen the muscles in the back of the neck and improve posture. It involves extending the head back while engaging the neck muscles. Here’s how to perform the exercise:

Step 1: Lie face down

Lie face down on a mat or a comfortable surface with your arms by your sides. Make sure your neck is in a neutral position.

Step 2: Tuck your chin in

Slowly tuck your chin in towards your chest, keeping your eyes looking down towards the floor. You should feel a slight stretch in the back of your neck.

Step 3: Lift your head up

Next, lift your head up off the floor while keeping your chin tucked in. Imagine that you’re trying to look at the ceiling behind you. Hold this position for a few seconds.

Step 4: Lower your head down

Slowly lower your head back down to the starting position, with your chin tucked in towards your chest. Relax your neck muscles and repeat the exercise for 5-10 repetitions.

Tips for performing the neck extensor exercise:

  • Make sure to keep your shoulders relaxed throughout the exercise.
  • Keep your eyes looking down towards the floor.
  • Don’t lift your head too high or arch your back during the exercise.
  • Focus on using your neck muscles to perform the movement.

In addition to the neck extensor exercise, there are other exercises you can do to strengthen the neck muscles and improve posture. These include neck rotations, lateral neck flexion, and shoulder blade squeezes.

It’s important to note that if you experience any pain or discomfort during the neck extensor exercise, you should stop immediately and consult with a healthcare professional. Additionally, if you have any pre-existing neck or spine conditions, it’s important to speak with your doctor before attempting any neck exercises.