4-Way Neck Machine

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Equipment & Set Up

  • Neck Machine

Primary Muscles Involved

  • Sternocleidomastoid
  • Obliquus capitits inferior
  • Obliquus capitis superior

Starting Position

  • Seated on pad with feet flat
  • Flexion-face flush with pad.
  • Extension-back of head flush with pad.
  • Lateral Flexion-side of head flush with pad (left and right sides)

Movement Execution

  • Flexion-flex at neck, chin to chest.
  • Extension-extend at neck, eyes to sky.
  • Lateral Flexion-laterally flex at neck, ear to shoulder.
*Controlled return to start position

Safety & Spotting Techniques

  • Do not load the athlete with a weight they can not take through a full range of motion.

Common Errors & Corrections

  • Hiking at shoulders
    1. Reduce the load.
  • Not going through a full range of motion
    1. Reduce the load.
    2. Adjust seat to proper height.