Neck Retraction Lying

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The Neck retraction lying workout primarily engages the Neck using bodyweight resistance.

It helps strengthen the Neck muscles without putting excessive strain on secondary muscles.

Lie flat on your back on a mat or a comfortable surface.
Place your hands by your sides, palms facing down.
Gently tuck your chin towards your chest, keeping your neck long.
Slowly lift your head off the ground, using only your neck muscles.
Hold the position for a moment, then slowly lower your head back down to the starting position.

Start by lying flat on your back with your knees bent and feet flat on the ground.
Gently tuck your chin towards your chest, engaging the muscles in your neck.
Slowly lift your head off the ground, keeping your neck engaged throughout the movement.
Avoid straining your neck or using your hands to pull your head up.
Hold the lifted position for a few seconds, feeling the burn in your neck muscles.
Slowly lower your head back down to the starting position, maintaining control.
Repeat the exercise for a few more reps, focusing on engaging your neck muscles each time.