Extension neck head over bench

Purpose of the exercise

Aims to strengthen neck extensors and improve active control in extension direction. Supports postural stability of head and neck and contributes to load capacity in daily activities and sports. Relevant for improving neck control and reducing complaints related to prolonged hunched postures.

Supplies

• Exercise or treatment couch

• Possibly towel or small support for comfort

• Flat and stable setup

Starting position

1. Lie in prone position on the sofa

2. Position the body stably on the bench

3. Let the head hang relaxed over the edge

4. Arms rest relaxed along the body or on the bench

5. Shoulders relaxed

6. Neck in neutral starting position

Implementation

1. Start with the head pointing slightly downwards

2. Raise the head in a controlled manner

3. Extend the neck to a neutral or slightly extensor position

4. Move without momentum or jerks

5. Maintain control over the entire movement

6. Lower the head slowly and in a controlled manner

7. Maintain relaxation in shoulders and upper back

Points of interest

✓ Move calmly and in a controlled manner
✓ Keep shoulders relaxed
✓ Move within a pain-free range
✓ Focus on control, not speed
✓ Breathe calmly during the movement

✗ Stretching of the neck
✗ Jerky movements
✗ Tension in shoulders or upper back
✗ Execution too fast
✗ Ignoring pain in neck or head

When this exercise?

Extension neck with the head over the bench is used to improve the strength and control of the neck extensors, especially in cases of complaints due to prolonged sitting, monitor work or reduced neck stability. The exercise can be used within rehabilitation and preventive training to gradually build up the load capacity of the neck.

As the exercise uses gravity as resistance, careful execution is important. The exercise is less suitable for acute neck pain or dizziness. Application and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.