Neck Exercises With A Machine

Neck Exercises With a Machine

May 22, 2010 | By Frank Skerlak

Machines that train the neck are typically built for one movement to target four specific areas and motions of the neck. By sitting in different directions, the four-way neck machine effectively mimics natural flexion, extension and both lateral flexions of the neck. The four-way neck machine adds a level of resistance that can be easily increased systematically, instead of using manual resistance or using chains and weight plates.

Neck Flexion

The neck flexion trains the neck flexors, which bends the head forward. Sitting on the machine, facing the head pad, grab the handles and place your face into the head pad. Breathing out, push the head pad forward by bending your neck and pressing the head pad towards the front of your body. Breathing in, allow the neck and head to return back until your head is slightly facing up.

Neck Extension

The neck extension trains the neck extensors, which bends the head backward. Sitting on the machine, with the back of your head facing the head pad, grab the handles and place the back of your head into the head pad. Breathing out, push the head pad backwards by bending your neck and pressing the head pad behind you. Breathing in, allow the neck and head to return forward until your head is slightly bent down to the front.

Neck Lateral Flexion

The neck lateral flexion trains the neck lateral flexors, which bend the head to the side and draws the ear closer to the shoulder. Sitting on the machine with one side of your head facing the head pad, grab the handles and place the side of your head into the head pad. Breathing out, push the head pad sideways by bending your neck and pressing the head pad towards your shoulder. Breathing in, allow the neck and head to return until your head is slightly bent in the other direction. After completing one side, switch to the other side and repeat the same number of repetitions that you completed on the opposite side.