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Technique

  1. Lying face down on a bench and look forward, with a neutral neck position.
  2. Pull your head backward vertically, keeping your eyes at the same level.
  3. Perform the motion in a slow and controlled manner.

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Muscles

Strength

Primary

  • Neck
Flexibility

Primary

  • Neck
  • Sternocleidomastoid
  • Longus capitis
  • Rectus capitis anterior
  • Longus colli
  • Semispinalis capitis
  • Splenius
  • Rectus capitis posterior major
  • Rectus capitis posterior minor
  • Obliquus capitis superior
  • Longissimus cervicis
  • Longissimus capitis
  • Upper trapezius
  • Obliquus capitis inferior

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Equipment

Bench
Bench

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Appears in

Strength
Flexibility
Joint movements
Neckflexionextension
trains stretches

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Progressions

e0u1

Prone neck retraction and extension

Beginner

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Regressions

e0ty

Neck retraction

Beginner
e0tx

Neck packing

Beginner
e0tu

Neck flexion and extension

Beginner
e15s

Neck flexion from deep extension

Beginner
e0tz

Neck retraction and extension

Beginner
e0zo

Front neck half circle

Beginner
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