How to Do Face Up Plate Resistance Neck Exercises

Resistance training is good workout for the neck. The “face up” plate resistance exercise is a training centered at increasing the strength of the muscles that flex the neck. Neck flexion is a motion where in the head is moved forward as in looking down to the ground. The best way to do it is with dynamic resistance exercise, in which the flat barbell plate is lifted, all the way through range of motion. This allows muscle contraction and joint movement that strengthens the neck flexors.

Difficulty: Moderate

Instructions

Things You'll Need:

• Flat barbell plate (2.5 pounds or less)
• Towel
• Exercise bench

1. Prepare a flat barbell plate weighing two and a half pounds or less and wrap it up with a towel. The towel will serve as a cushion that provides a comfortable barrier between the hard surface of the barbell and your forehead.

2. Position your back firmly on the bench (supine position).

3. Level your shoulders at the edge of the bench to provide space for head and neck movements.

4. Extend your head as comfortably as you can beyond the edge of the bed.

5. Carefully place the wrapped plate on top of your forehead and hold it with both hands to keep it in place. Hands should only be used to stabilize the position of the plate, do not use them to lift the plate.

6. Inhale as you slowly lift your head forward (neck flexion) until chin is tucked on chest.

7. Exhale as you lower your head back down to extension.

8. Repeat this sequence 5 to 10 times and then relax.

Tips & Warnings

• Be cautious in choosing the appropriate weight of the plate. Remember to not overload to avoid neck injuries.
• If there is pain, numbness or tingling sensation during execution, stop the exercise and contact your doctor immediately.

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