The word "flexion" means to decrease the angle of a joint, such as when your index finger goes from a pointed to curled up position. Neck flexor exercises involve tipping the head forward and moving the chin toward the chest. The sternocleidomastoid and scalenes are the main muscles that contribute to flexion.
Plate Flexion
The plate in this exercise is a weight plate. Other than the plate, you will also need a towel and flat bench. While lying face-up on the bench, position your body so your head is slightly hanging over the end of the bench. After wrapping a towel around a weight plate, place it on your forehead and hold it lightly with both hands. In a controlled motion, bend your head backward and lift it up as far as possible by contracting your neck muscles.
Harness Lying Flexion
A neck harness is a nylon fitness tool that gets fastened to the head to do neck exercises. It has a chain to place weight pates on to increase the resistance.To do a lying flexion exercise, you will need an assistant. Get into the same starting position as with plate flexion and have your assistant place the harness, with weight plates attached, on your head. Once you are comfortable, bend your head back and lift the weight in a steady motion. Slowly tip your head back and repeat.
Harness Seated Flexion
Seated flexion requires the neck harness, a bench and one side of a cable machine. After placing the bench in front of the weight stack, fasten the harness on your head with the chain in the back. Secure the harness to a setting on the machine that is at neck height and sit on the bench with your back to the stack. Keeping your body still, bend your head forward against the resistance, raise it back up and repeat. If you have trouble getting yourself into the starting position, have a training partner assist you.
Lateral Flexion
Lateral flexion is a motion that causes your head to move at an angle sideways. The lever lateral neck flexion machine performs this movement. Sit on the seat of the machine with the right side of your head resting against the padded lever arm and your hands grasping the supports. Keeping your entire body still, tip your head laterally to your right, raise it back up and repeat. After doing a set of reps, switch sides.
Hand Resisted Flexion
Hand resisted flexion is done with the resistance of your own body. While sitting in a chair, look straight ahead and place one hand on your forehead. In a steady motion, push against your hand as you move your chin toward your chest. As you do this, apply adequate resistance with your hand. Once your chin is down by your chest raise your head and repeat. For a variation, press a towel against your forehead as you push your head down.
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