Neck Retraction Hefty Lying

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The Neck retraction hefty lying workout is designed to target the neck using bodyweight exercises.

By lying on your back and retracting your neck, you engage the muscles in your neck and upper back.

This workout focuses primarily on the neck muscles, while also providing some activation for secondary muscles.

Lie down on your back with your knees bent and feet flat on the floor.
Place your hands by your sides, palms facing down.
Tuck your chin towards your chest, keeping your neck in a neutral position.
Gently lift your head and shoulders off the ground, using your neck muscles.
Hold this position for a few seconds, feeling the contraction in your neck muscles.
Slowly lower your head and shoulders back to the starting position.

Start by lying flat on your back with your knees bent and feet flat on the ground.
Place your hands by your sides, palms facing down, and relax your neck and shoulders.
Gently tuck your chin in towards your chest, engaging the muscles in the front of your neck.
Slowly lift your head off the ground, keeping your chin tucked and your neck long.
Hold this position for a few seconds, feeling the contraction in your neck muscles.
Lower your head back down to the ground, maintaining control and keeping your neck engaged.