Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training

Neck

  • Seated neck flexion
  • Neck flexion on bench
  • Neck lateral flexion
  • Neck extension on pulley
  • Neck extension
  • Cable Neck Lateral Flexion

Name of the exercise - Cable neck flexion.

Prime muscle -Sternocleidomastoid
Plan of movement -saggital plane
Synergist (assisted muscles) -none
Stabilizer muscles -Rectus Abdominis & Obliques
Movement -Neck flexion
Force -Pull
Mechanic type-Isolated
Execution -
1.Sit on bench facing back to the middle Pulley.
2. Place neck in head harness cable attachment.
3. Place arms on lower thighs for support and your feet (shoulder width apart) firmly on the floor.
4. Exhale as you move head away from Pulley by bending neck forward in semicircular motion until chin touches upper chest. Return to starting position (neck straight),this is one repetition.
Cautions / Guidelines -
1. Do not lift heavy weights.
2. Do the movements very slowly and in controlled manner.


Name of the exercise - Weighted Neck flexion

Prime muscle -Sternocleidomastoid
Plan of movement -saggital plane
Synergist (assisted muscles) -none
Stabilizer muscles -Rectus Abdominis & Obliques
Movement -Neck flexion
Force -Pull
Mechanic type-Isolated
Execution -
1. Lie on your back with your shoulders about even with the end of the bench. Place folded towel on your forehead. Place a flat plate on your Forehead and hold in place with your hands. Support and balance the plate with both hands throughout movement.
2. Exhale as you move head up in a semicircular motion by flexing neck until chin touches upper chest. Inhale as you return to starting position and repeat.
Cautions / Guidelines-
1. Raise your head as far as comfortable.
2. Return to starting position slowly.


Name of the exercise - Weighted Neck flexion

Prime muscle -Sternocleidomastoid
Plan of movement -saggital plane
Synergist (assisted muscles) -none
Stabilizer muscles -Rectus Abdominis & Obliques
Movement -Neck flexion
Force -Pull
Mechanic type-Isolated
Execution -
1. Place folded towel on weight plate. Lie (on bench) on your right side with knees and hips bent on the bench and right arm on the floor for support. Position the plate on side of upper head, just above the right ear. Hold weight on side of head with hand of left arm.
2. Exhale as you move head up to side by laterally flexing neck.
3. Inhale as you lower head to opposite side and repeat. Lie on other side and continue.
Cautions / Guidelines -
1. Return to starting position slowly.
2. Keep you body stable through out the movement.


Name of the exercise - Cable neck extension

Prime muscle -Splenius
Plan of movement -saggital plane
Synergist (assisted muscles) -Upper Trapezius, Levator Scapulae Erector Spinae, Cervicis & Capitis fibers, Sternocleidomastoid (Posterior Fibers).
Stabilizer muscles -Pectoralis Major (Sternal & Clavicular), Pectoralis Minor, Latissimus Dorsi, Rhomboids
Movement -Neck flexion
Force -Pull
Mechanic type-Isolated
Execution -
1. Sit on bench with feet shoulder width apart facing the middle pulley. Place neck in harness cable attachment. Place forearms on lower thighs for support.
2. Exhale as you move head away from Pulley by extending neck.
3. Inhale as you return by bending neck forward until chin touches upper chest. Repeat.


Name of the exercise - Weighted neck extension

Prime muscle -Splenius
Plan of movement -saggital plane
Synergist (assisted muscles) -Upper Trapezius, Levator Scapulae Erector Spinae, Cervicis & Capitis fibers ,Sternocleidomastoid(Posterior Fibers).
Stabilizer muscles -Pectoralis Major (Sternal & Clavicular ), Pectoralis Minor ,Latissimus Dorsi ,Rhomboids
Force-Pull
Mechanic type-Isolated
Execution -
1. Lie face down with shoulders about even with the end of a flat bench.
2. Place folded towel on weight plate, Place a plate on the back of your head and hold it in place with your hands.
3. Exhale as you raise head up & inhale when you return to starting position. Repeat.


Name of the exercise - Cable Neck Lateral Flexion

Prime muscle - Sternocleidomastoid
Plan of movement - Saggital plane
Synergist (assisted muscles) - None
Stabilizer muscles - Rectus Abdominis & Obliques.
Movement - Neck flexion
Force - Pull
Mechanic type- Isolated
Do's (Execution) -
1. Sit on bench facing side to middle Pulley. Wear neck harness and attach it to cable attachment. Place arms on thighs for support.
2. Move head away from Pulley by bending neck in lateral direction as much as possible. Hold the position for 3-4 seconds , slowly return to the starting position, this is one repetition .Repeat with other side.
Cautions / Guidelines -
1. Return to starting position slowly.
2. Keep your back straight throughout the movement.


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