Seated Flexion And Extension Neck

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Maintain a tall, neutral spine with your shoulders pulled back and down away from your ears.
3. Place your hands firmly on your thighs or the sides of the bench for stability.

How to do it

1. Exhale and slowly lower your chin toward your chest, moving only your head and neck while keeping your shoulders still.
2. Inhale as you return your head to the neutral starting position in a controlled manner.
3. Exhale again as you gently tilt your head backward to look toward the ceiling, extending only as far as is comfortable.
4. Perform the movement with a slow, deliberate tempo, typically 2 seconds for each phase.

Form checklist

• Keep your shoulders depressed and stationary throughout the entire set.
• Avoid jutting your chin forward; focus on a smooth rotational arc.
• Maintain an upright torso without leaning forward or arching your lower back.
• Move only within a pain-free range of motion.

Pro tips

• Initiate the flexion phase by performing a slight 'chin tuck' to better engage the deep cervical flexors.
• Imagine a rod running through your ears and rotate your head around that fixed axis for better control.
• Keep your jaw relaxed to prevent unnecessary tension in the face and neck.

Make it harder

• Apply light manual resistance by placing your palm against your forehead during flexion and the back of your head during extension.
• Slow the tempo to a 4-second eccentric and 4-second concentric phase to increase time under tension.

Frequently asked

What muscles does the seated flexion and extension neck work?

The seated flexion and extension neck primarily targets the neck and trapezius, and also works the abs as secondary muscles.

What equipment do you need for the seated flexion and extension neck?

The seated flexion and extension neck requires no equipment — just your body weight.

Is the seated flexion and extension neck good for beginners?

The seated flexion and extension neck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Front And Back Neck StretchBeginner · neck and trapezius
• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Roll Neck Decompress Lying On FloorBeginner · trapezius
• Roll Standing NeckBeginner · trapezius