Lying Face Up Plate Neck Resistance

Description:

The Lying Face Up Plate Neck Resistance is a neck strengthening exercise that targets the muscles in the front and sides of the neck. It involves lying face up on a bench or other flat surfaces with your neck off the edge and resisting the downward force of a weight plate placed on the top front area of your head. This exercise helps improve neck stability and strength.

Benefits:

Strengthens the muscles of the neck, promoting neck stability.
May help reduce the risk of neck injuries, especially in contact sports.
Enhances overall neck strength, which can have positive effects on posture.

Profile:

Equipment:	Weight Plate, Bench or Flat Surface
Type:	Strength
Level:	Beginner to Advanced

Muscles:

Muscles Worked

Sternocleidomastoid (Front of Neck)
Scalene Muscles (Sides of Neck)

Classification:

Utility:	Basic or Auxiliary
Mechanics:	Isolated
Force:	Pull

Instructions:

Step 1: Lie face up on a bench or other flat surface with your neck off the edge, so your head is unsupported.
Step 2: Place a weight plate securely on the top front area of your head. Ensure it’s balanced and won’t slide off during the exercise.
Step 3: Hold the weight in position.
Step 4: Keeping your neck straight and aligned with your spine, resist the downward force of the weight plate for the desired duration.
Step 5: Return and repeat for the desired number of repetitions.

Common Mistakes:

Using a weight plate that is too heavy, risking neck strain or injury.
Allowing the neck to flex or extend during the exercise instead of keeping it stable.
Not properly securing the weight plate, leading to it slipping off during the exercise.

Choose a weight plate that allows you to maintain proper form and stability. Focus on the resistance and maintaining a neutral neck position for the best results. Place a small towel between your head and the weight as needed for comfort.

Variations:

Additional Information:

The Lying Face Down Plate Neck Resistance exercise is versatile and can be adapted for individuals of different fitness levels. It’s an effective way to target and strengthen the muscles of the neck, which can contribute to overall neck health and stability.