Seated Flexion and Extension Neck
Seated, hands resting on the back of the head: nod the chin to the chest, then raise the head back to upright.
How to do it
Setup
Seated on a bench, back tall, fingers laced lightly behind the head, elbows forward.
Steps
- Lower the chin toward the chest slowly.
- Keep the back tall; only the neck bends.
- Lift the head back to upright with the eyes level.
Common mistakes
Pulling the head down with the hands: they rest on it and add nothing. Rounding the upper back to go deeper: the bend stays in the neck. Tipping the head back on the way up: upright is the finish.
Breathing
Exhale lowering the chin, inhale lifting.
