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Exercise handout — move better, feel better.
Band-Resisted Neck Flexion
Use a band for gentle resistance during neck flexion. Only attempt after mastering isometrics.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Head harness with weight
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
2 forward / 2 return
Tempo
Step-by-Step Guide
Set up
- Anchor band behind you at head height
- Loop band around your forehead
- Stand or sit tall facing away from anchor
Step 1 of 5
Start with chin slightly tucked
Step 2 of 5
Slowly nod chin further forward against band resistance
Step 3 of 5
Keep movement small and controlled
Step 4 of 5
Return slowly to starting position
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale as you flex
- Inhale as you return
Form Cues
- Small range of motion
- No jerky movements
- Feel deep neck muscles working
- Controlled throughout
Common Mistakes to Avoid
- Moving too fast
- Too much range
- Losing chin tuck
- Band too tight
Safety Information
Master isometrics first. Stop if headache or strain occurs.
Progressions
Heavier band. More reps.
Regressions
Return to isometrics. Use lighter band.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.