How to Use a Head Harness for Neck Resistance Exercises

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Neck resistance exercises can help any athlete or fitness enthusiast condition their neck and upper back, but is most often recommended to those individuals involved in a contact sport. As with any exercise, a proper warm up should be employed before working with a head harness. Simply moving your head from side to side, forward and back, left to right and around will help you avoid injury.

Things You'll Need

  • Head harness
  • Free weights
  • Weight bench

SEATED HEAD HARNESS NECK RESISTANCE

  • Before placing the head harness over your head, feed the equipment chain through the appropriate free weight and lock into position.

  • Take a seat on the bench, making sure you are grounded with your feet at a shoulders width apart and with your back bent slightly forward at the waist.

  • Place the head harness over your head, making sure the front strap is running across your brow, the top strap is positioned on the crown of your head and the back strap is securely running across the base of your skull.

  • Position your hands on the top of your knees, pressing lightly down to support both your upper back and shoulders.

  • Now let your head slowly nod forward, paying close attention to your alignment, until your chin is a few inches from your upper chest.

  • Bring your head back up; exhaling as your neck comes back into an upright position.

  • Repeat Steps Five and Six, completing three sets of 12 repetitions total, always removing the harness and resting the neck between sets.

STANDING HEAD HARNESS NECK RESISTANCE

  • Much like the seated head harness neck resistance exercise, it is recommended that you feed the equipment chain through the appropriate free weight and lock into position before placing the head harness over your head.

  • Since this is a standing neck resistance exercise, instead of taking a seat, you’ll keep to your feet, making sure they remain at a shoulders width apart, while bending at the knees so your legs are in a mid-squat position.

  • Place the head harness over your head, making sure the front strap is running across your brow, the top strap is positioned on the crown of your head and the back strap is securely running across the base of your skull.

  • Bend slightly forward at the hips until your hands naturally rest on your knees.

  • Keeping your fingers extended, press your palms into your knees to support your upper back, lower back and shoulders.

  • Now let your head slowly nod forward, paying close attention to your alignment, until your chin is a few inches from your upper chest.

  • Bring your head back up; exhaling as your neck comes back into an upright position.

  • Repeat Steps Six and Seven, completing three sets of 12 repetitions total, always removing the harness and resting between sets.

Tips & Warnings

  • If you’re unsure of what weight to use, start light and work up from there.
  • Never perform a neck resistance exercise with a head harness if equipment isn’t in proper working order.
  • Always makes sure the weight is locked in place before performing a neck resistance exercise. Failure to do so may result in injury of not only the neck, but any area of the body onto which the weight may fall.
  • Do not perform head harness neck resistance exercises if you suffer from a neck injury, no matter how minor, unless under the instruction and guidance of a health professional.

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