Head Harness Neck Extension

Also known as: Neck Harness Extension, Weighted Standing Neck Extension

StrengthRehabilitation

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Body Part: Back

Description

Stand with your hips hinged, knees bent and hands supported on your knees. Wear a head harness with a weight plate suspended on a chain, then raise your lowered head through a controlled neck extension. Lower it slowly again, keeping your torso still and the plate from swinging.

How to Perform

Inspect the head harness, chain and weight attachment. Use a very light load the first time, because the neck muscles fatigue quickly.
Fit the harness securely and attach a light plate to its chain. Stand with your knees bent and feet planted.
Hinge forward at your hips and support your hands on your knees, leaving the plate free to move.
Start with your head lowered slightly, allowing your chin to move toward your chest without forcing the stretch.
Raise your lowered head slowly using the muscles at the back of your neck, within a comfortable range you can control and without moving your torso.
Pause briefly at the top, then lower your head slowly to the starting position.

What Muscles Work

Primary Muscle:

Tips

Use a light load that lets you complete each repetition at the same slow pace.
Set up so the resistance pulls from in front of your head while you are bent forward at the hips, with your torso supported and stable.
Distribute your support evenly through both hands and keep your feet firmly planted.
Leave enough space for the plate to hang clear of your knees and the floor.
Keep your jaw relaxed and avoid clenching your teeth during the set.

Common Mistakes

Using momentum or jerking the weight instead of moving the neck slowly.
Letting the torso rock or hinge forward and back to move the load.
Forcing the head backward beyond a comfortable, controlled range.
Dropping the weight quickly on the way down instead of controlling the lowering phase.
Allowing the harness to shift or sit loosely, which makes the load pull unevenly.
Turning or tilting the head during the rep instead of keeping the movement straight forward and back.