Weighted seated neck extension (with head harness)

Sit near the edge of a bench with feet flat and torso slightly leaned forward; rest forearms on thighs to brace. Secure the head harness so it sits snug and level; attach a small weight plate to the front ring. Start with your chin gently tucked and neck flexed so the plate hangs vertically below your head. Keeping your torso still, extend your neck by lifting your head until it aligns with your torso\u2014avoid hyperextension. Pause briefly at the top, then lower your head slowly to the starting position through a comfortable, pain\u2011free range. Breathe out as you extend and in as you lower; move steadily without jerking and stop if you feel neck pain.