How to Do Cervical Extensions on a 4-Way Neck Machine

A 4-way neck machine is used to train the muscles in the neck; specifically the traction and extension muscles. This allows for an improved range of motion. A 4-way neck machine both strengthens and stretches the cervical spinal muscles; allowing for decompression of the upper spine. It also promotes strength and flexibility in the entire neck area.

Instructions

How to Do Cervical Extensions on a 4-Way Neck Machine

1. Do a cervical extension. Place the pad so it is resting on the back of the head near the base of the skull. Slowly press the head backwards then return to the starting position.

2. Exercise by doing cervical right and left lateral flexions. Place the pad so it is resting on the right or left side of the head, near the ear. Slowly tilt your head to the left or right, and then slowly return to the starting position.

3. Place the pad so it is resting on the forehead. Slowly press the head forward, tilting the chin to the chest. Slowly bring the head back to the starting position.

4. Press your back up against the machine. Place the pad on the back of the head, resting on the opposite the forehead. Slowly press the head backwards while straightening the back.

5. Do a cervical right or left lateral translation. With the body clamped in to the machine, place the pad so it is resting on the upper right or left portion of the side of the head. Push the head straight out to the right or left, and then return to the original position.

6. Do a cervical anterior translation. Place forehead so it is resting on the pad and press straight forward, then return to original position.

Resources

• Cervical extensions
• Exercise equipment