Instructions Information Related exercises Lie sideways on a flat bench in a way that your neck and head are past the end of the bench (Keep your head in line with your body). This is the starting position. 2. Flex the side of your neck to raise your head. Hold the contraction for a moment […]
Instructions Information Related exercises Sit (Or stand) Upright and place your palms behind your head. 2. Push the back of your head into your palms while pushing equally your palms into your head. 3. Keep the isometric tension on the back of your neck for the required amount of time. Doable at: Muscle group/groups:
Instructions Information Related exercises Lie face down on a flat bench in a way that your shoulder, neck and head are past the end of the bench (Keep your head in line with your body). This is the starting position. 2. Flex the back of your neck to raise your head. Hold the contraction for
Instructions Information Related exercises Sit (Or stand) Upright and place your palms on your forehead. 2. Push your forehead into your palms while pushing equally your palms into your forehead. 3. Keep the isometric tension on the front of your neck for the required amount of time. Doable at: Muscle group/groups: Working muscle/muscles: See
Instructions Information Related exercises Lie on a flat bench in a way that your shoulder, neck and head are past the end of the bench. 2. Relax your neck allowing your head to descend. This is the starting position. 3. Flex the front of your neck to raise your head. Hold the contraction for
Instructions Information Related exercises Stand in the pendulum squat machine with your feet shoulder-width apart. 2. Position your shoulders under the shoulder pad and (if the pendulum squat machine in your gym has a back pad) keep your upper and lower back in contact with the back pad at all times. 3. Slowly lower
Instructions Information Related exercises Stand upright in a smith machine, position the smith machine barbell behind your neck on top of your traps and your forefeet on top of the platform. 2. Slowly flex your ankles to lower your heels (This is the bottom of the rep). 3. Once your heels touched the ground
Instructions Information Related exercises Sit in a deep squat position and position your forefoot on top of the platform. 2. Slowly flex your ankles to lower your heels (This is the bottom of the rep). 3. Once your heels touched the ground (Or you felt you can’t flex your ankles anymore), raise your heels
Instructions Information Related exercises Stand upright in a calf raise machine, position the pads on your shoulder and your forefoot on top of the platform. 2. Slowly flex your ankle to lower your heel (This is the bottom of the rep). 3. Once your heel touched the ground (Or you felt you can’t flex
Instructions Information Related exercises Lie on your side and Place One Forearm on the ground in a way that your upper arm is placed directly under your shoulder (Side plank position). 2. Flex your abdominal muscles and lift your hips off the ground to create a straight line from your shoulders to your feet.
