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Exercise handout — move better, feel better.
Band-Resisted Neck Extension
Use a band for gentle resistance during neck extension. Use caution and small range.
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
8
Reps / Time
45 sec
Rest
2 back / 2 return
Tempo
Step-by-Step Guide
Set up
- Anchor band in front of you at head height
- Loop band around back of your head
- Stand or sit tall facing anchor
Step 1 of 5
Start looking straight ahead
Step 2 of 5
Slowly extend head back slightly against resistance
Step 3 of 5
Movement should be very small
Step 4 of 5
Return slowly to starting position
Step 5 of 5
Repeat for prescribed reps
Breathing
- Breathe normally
- Do not hold breath
Form Cues
- Very small range
- Stop if dizzy
- Control the movement
- No forcing
Common Mistakes to Avoid
- Too much extension
- Moving too fast
- Continuing despite dizziness
- Band too tight
Safety Information
AVOID if extension causes dizziness or symptoms. Very small range only.
Progressions
Slightly heavier band if tolerated.
Regressions
Return to isometrics. Avoid if causes symptoms.
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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.