Cable seated neck extension (with head harness)

Set a low pulley and clip the head harness ring to the carabiner. Sit facing the stack with feet flat and torso upright; slide back until the cable is taut. Put on the harness with the pad centered on your forehead and the strap snug. Start with a slight chin tuck and mild neck flexion; keep shoulders down and core braced. Exhale and extend your neck back until your head reaches neutral or a slight extension\u2014do not arch the lower back. Pause briefly, then inhale and slowly return to the starting position under control. Maintain a smooth tempo, avoid jerking, and keep the range pain\u2011free; do not hyperextend. Use small load increases and stop if you feel neck joint discomfort or tingling.