Instructions:
- 1Lie down on your side with your head off the edge of a bench
- 2Attach a weight to a head harness and put it on
- 3Start with your head in neutral position, then tilt it as far as comfortably possible toward your upper shoulder
- 4Slowly return your head to the starting position in a controlled manner
- 5Repeat for the desired number of reps. Switch sides and repeat the exercise
Tips:
- Do not strain or use your shoulders to lift, the movement should come from the neck
- Ensure that you use weights that are comfortable to start with before gradually increasing
- Be aware of the risk of injury if the exercise is performed improperly
- Finish every lift with a peak contraction at the top for maximum effectiveness
Weighted Lying Side Lifting Head: Enhance Your Neck Strength
The Weighted Lying Side Lifting Head exercise is an effective way to strengthen the neck, particularly targeting the sternocleidomastoid muscle. This exercise is essential for anyone looking to improve neck stability and strength, making it beneficial for athletes and individuals alike.
To perform this exercise, lie on your side with a weight placed on the side of your head. This exercise may also be known as the "Lying Head Lift" or "Weighted Neck Lift." Here are some key instructions and tips to maximize your workout:
- Starting Position: Begin by lying flat on your side with your head supported by your arm for comfort. Ensure your spine is aligned and your body remains straight.
- Weight Placement: Secure the weight (a small plate or dumbbell) carefully on the side of your head. Be cautious to prevent any strain or discomfort.
- Movement: Slowly lift your head towards the ceiling, focusing on using your neck muscles rather than your shoulders. Hold the position briefly before lowering back to the starting point.
- Repetitions: Aim for 8-12 repetitions per set, and consider performing 2-3 sets. As you gain strength, you can gradually increase the weight used.
- Breathing: Inhale as you lower your head and exhale while lifting, maintaining a steady and controlled movement throughout.
Incorporating the Weighted Lying Side Lifting Head exercise into your routine can contribute to better posture and improved athletic performance. Remember to listen to your body and consult a fitness professional if you're unsure about the proper form or weight to use. Start with a light weight and progressively challenge yourself as your strength increases!