Weighted Lying Neck Head Twist

Setup

Face up on a flat bench, head just past the end, a light plate on the forehead held with both hands.

Steps

1. Hold the head level with the bench, chin neither up nor down.
2. Turn the face toward one shoulder, then back through the middle.
3. Turn to the other side at the same slow pace.

Common mistakes

Letting the head sag below the bench: it stays level the whole set. Swinging through the turns: slow each way, a pause in the middle. Plate sliding off: both hands keep it on the forehead.

Breathing

Exhale on each twist, inhale through the middle.