How to Do Bilateral Flexion Exercises on a 4-Way Neck Machine

Using a 4-way neck machine to help build the muscles in your neck and shoulders is a great way to create a body that's proportionate. Unfortunately, many people who workout neglect these muscles, which creates a 'pencil neck' effect. By performing simple neck strengthening exercises, you will be able to avoid 'pencil neck' and work additional muscles in your body.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• 4-way neck machine

How to Do Bilateral Flexion Exercises on a 4-Way Neck Machine

1. Start by adjusting the 4-way neck machine to your height.

2. Add an appropriate amount of weight so you can work the muscles in your neck without straining them.

3. Test the weight to make sure you're using the correct amount.

4. Start by completing front to back neck flexion exercises. Adjust the head rest so you can move your neck back and forth. Perform 10 to 15 repetitions.

5. Perform lateral flexion exercises next. Adjust the head rest so you can move your head from side to side. Perform 10 to 15 repetitions on each side.

Tips & Warnings

• Always stretch before using a 4-way neck machine.
• Perform these exercises slowly in order to build muscle.
• If your neck begins to hurt during any of these exercises, discontinue and consult a physician.

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