Seated Flexion And Extension Neck

Description

How to Do Seated Flexion And Extension Neck

1. 1
   Setup

   Sit upright in a chair with your feet flat on the floor, maintaining a neutral spine and relaxed shoulders.

2. 2
   Setup

   Ensure your head is directly over your shoulders, looking straight ahead, with your chin slightly tucked.

3. 3

   Slowly lower your chin towards your chest, performing neck flexion, until you feel a gentle stretch in the back of your neck. Exhale during this movement.

4. 4

   Gently reverse the movement, extending your neck by lifting your chin towards the ceiling, feeling a gentle stretch in the front of your neck. Inhale as you extend.

5. 5

   Return your head to the starting neutral position in a controlled manner, completing one repetition.

Tips

• Maintain a slow and controlled tempo throughout the entire range of motion to maximize muscle engagement and minimize strain.
• Focus on leading the movement with your chin, imagining an arc as your head moves, rather than just tilting your head back and forth.
• Keep your shoulders relaxed and down, avoiding shrugging them towards your ears, which can introduce tension into the upper traps.
• Breathe deeply and rhythmically, exhaling as you flex your neck and inhaling as you extend, to promote relaxation and control.

Common Mistakes

• ×Rushing the movement: Perform each repetition slowly and deliberately to effectively engage the target muscles and prevent injury.
• ×Overextending the neck: Only extend your neck to a comfortable range of motion, avoiding any pinching or discomfort in the cervical spine.
• ×Shrugging shoulders: Keep your shoulders stable and relaxed throughout the exercise to isolate the neck muscles effectively.