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Neck Flexion & Extension (Resisted)

Primary target: Semispinalis Capitis (头半棘肌)

Exercise Details

Equipment

Neck harness/head strap

Sets & Reps

2-3 sets × 15-20 reps · light resistance

How to do it

With the band fixed at the forehead, resist while extending the head back; slow and controlled throughout; deep neck muscles working, no shrugging.

Common mistakes

Too much resistance, moving too fast, arching the lower back instead

Muscles Worked

Other Exercises for the Same Muscle

Glute Bridge · Neck Rotation (Resisted) · Deep Neck Stretch (Release)