3 Simple Exercises for a Strong, Injury-Free Neck

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Manual Resistance Extension
Sam Bageris2/3

Manual Resistance Extension

This exercise will build the extensors on the back of your neck. Combined with exercises like shrugs, loaded carries, and deadlifts, these extensions are a great way to build a big upper back and prevent injury.

  • Lay on your stomach on a flat bench.
  • Have your partner place his hands over the back of your head and apply gentle pressure.
  • Fighting against your partner's hand resistance, extend the neck back slightly, moving slowly through the range of motion. You're going for a slight lift — don't crane your neck all the way back.
  • Once you reach end range, have your partner apply more pressure. Do your best to resist it until you reach a neutral head position.
  • Repeat for 8-10 reps for 2-3 sets total.
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