Weighted Lying Side Lifting Head
Step by step
How to perform
- Hold a small weight in your top hand and place it on the side of your head, just above your ear.
- Slowly lift your head off the ground, using the muscles on the side of your neck and the weight to provide resistance.
- Hold your head up for a few seconds, then slowly lower it back to the starting position.
- Repeat this exercise for the desired number of repetitions, then switch to the other side and repeat the process.
Overview
About this exercise
The Weighted Lying Side Lifting Head exercise is a targeted workout primarily aimed at strengthening and toning the neck, shoulder, and upper body muscles. It is ideal for athletes, particularly those in contact sports like wrestling and boxing, where strong neck muscles are crucial, as well as individuals recovering from neck or shoulder injuries. By incorporating this exercise into their routine, individuals can enhance muscle strength, improve neck flexibility, and potentially reduce the risk of injury.
Coaching cues
Form tips
One common mistake people make is using weights that are too heavy. This can lead to strain or injury. Start with a lighter weight and gradually increase it as your strength improves. Remember, the goal is to enhance your neck strength, not to lift as much weight as possible.
Perform the exercise slowly and with control. Avoid jerky or quick movements which can cause injury. Your movements should be smooth, raising your head to the ceiling and then lowering it back down.
Keep your body straight and avoid twisting or bending your spine. Your body should remain stationary, with only your head and neck
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