Seated Head Harness Neck Resistance 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Neck
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Head Harness Neck Resistance exercise is designed to strengthen and develop the neck muscles while also engaging the trapezius as a secondary target. Performed in a seated position, it requires a head harness attached to a resistance band, allowing controlled forward and backward movements of the head against resistance. This isolation exercise focuses on enhancing neck stability, muscular endurance, and overall upper body support, making it particularly effective for improving posture and reducing neck strain.
How to Perform
Sit upright on a stable surface with your spine aligned and shoulders relaxed.
Place the head harness on your head, making sure it fits firmly and comfortably.
Connect a resistance band securely to the harness, ensuring it provides controlled tension.
Slowly tilt your head forward, keeping movements smooth, then return to the starting position while maintaining resistance throughout.
Perform the exercise for the chosen number of repetitions, focusing on controlled motion and proper neck engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start with light resistance to avoid straining the neck muscles.
Maintain slow and controlled movements throughout each repetition.
Keep the spine neutral and avoid leaning the torso forward or backward.
Focus on engaging the neck and traps rather than using momentum.
Exhale as you move the head forward and inhale as you return to the starting position.
Ensure the head harness is securely fastened to prevent slipping.
Avoid overextending the neck beyond a comfortable range of motion.
Perform the exercise regularly but allow adequate recovery between sessions.
Monitor for any discomfort or pain and adjust resistance or form accordingly.
Incorporate this exercise into a balanced neck and upper back strengthening routine.
How Not to Perform
Do not use excessive resistance that forces jerky or uncontrolled head movements.
Avoid leaning or arching the torso; keep the spine upright and stable.
Do not use momentum or rapid movements to lift or return the head.
Avoid tilting the head too far forward or backward beyond a safe range of motion.
Do not let the head harness slip or move during the exercise.
Avoid holding your breath; maintain steady breathing throughout.
Do not shrug your shoulders or engage other muscles unnecessarily.
Avoid performing the exercise when fatigued or with neck pain.
Do not rush through repetitions; focus on slow, controlled engagement of the neck.
Avoid neglecting proper warm-up of the neck and traps before starting.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
