Jeff Cavaliere

That's the position there.

And then you pull your head back up to neutral again.

You flex your neck until you're back to neutral again.

You do that 12 repetitions, however many, you know, sub-fatigue here, but just enough to cause some fatigue.

Turn on to your stomach at that point, if you like.

Put the weight on the back of your head.

And then do the same thing.

Retract first.

Make sure you've got the stable neck.

Chin closer to your Adam's apple.

Chin closer to that.

Good way to talk about it.

And then you basically allow your head to sink down forward off the edge of the bench.

And then you're going to extend your neck back up again to neutral, or in this case, a little bit beyond into a little bit of extension.

And then you go to your side.

And the same deal.

You allow your head to just bend a little bit laterally, like ear towards the shoulder.

but you're laying on the bench, you do the same thing.

Place the weight on top of the opposite side of your head, and then you're going to lift up against that weight.

These are just supposed to be done very slow, very controlled.