Suspended Lateral Neck Flexion

Suspended Lateral Neck Flexion

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Place belt or strap around end of suspension trainer. Hold belt in hand and stand away from suspension trainer so it hangs to one side. Place belt around head above ears and clamp belt snugly around head by tightly gripping ends close to head above ear closest to suspension trainer. Step further away from suspension trainer until it is taut. Lean away at angle against support of belt and suspension trainer by positioning feet closer to side of suspension trainer while keeping head and body straight.

Execution

Lower angle of body by tilting head to side of suspension trainer. Increase angle of body by tilting head away from side of suspension trainer. Repeat and continue in opposite position.

Comments

This exercise can be performed with belt looped on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Throughout movement, keep body straight and maintain tight grip on belt against side of head throughout movement. Use neck to pull belt rather than allowing hand to assist. 

Woven cotton or cloth belts tend to slip less, particularly on bald head. If belt slips from head, place small towel between belt and head. Belts not made specifically for weight training may cause injury if they fail under load in which they were not designed.

See all muscle used in Lateral Flexion:

A degree of Thoracic / Lumbar Spine lateral flexion is typical involved in this movement. See animation of spinal lateral flexion during neck lateral flexion.

Easier

Begin with upright position at top position so neck structures have an opportunity to adapt. Standard neck exercises with light weights can also be less intense.

Harder

Exercise is more challenging when body is angled further to side.

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