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Machine Neck Extension

1. 1 - Adjust the neck extension machine so the back of your head rests comfortably against the pad and the movement arm aligns with your head position.
2. 2 - Sit upright with your chest supported if available, feet flat on the floor, and torso braced against the seat or pads.
3. 3 - Place the back of your head against the pad with your neck in a neutral position; avoid jutting your chin forward.
4. 4 - Slowly extend your neck by pressing the pad backward using the muscles at the back of your neck.
5. 5 - Pause briefly at the end of the range without forcing excessive motion or arching your upper back.
6. 6 - Return to the starting position under control, keeping the movement smooth and pain-free.
7. 7 - Repeat for the desired number of repetitions using a light to moderate load and strict control.