1. Neck extension in harness
Set the sliding cradle of the cable pull machine at the level of your knees. Stand with your face to the block. Choose a suitable weight. Put your harness on your head, making sure that you adjust it for your head size. Squat with your back straight and clasp the chain. Get up carefully and lean your hands against the post of the machine. Slowly bend your head down extending your neck muscles. Smoothly unbend your neck until full traction of your muscles. Avoid jerking and head lags.
2. Neck flexion in harness
Set the sliding cradle of the cable pull machine at the level slightly above your head. Choose a suitable weight. Clasp the chain and standing with your back to the block put on the harness after having adjusted it to your head size. Make one step forward, holding the harness. Slowly bend your head back, extending your neck muscles. Smoothly unbend your neck until full traction of your muscles. Avoid jerking and tilting of the head.
3. Neck lateral flexion in harness
Set the sliding cradle of the cable pull machine at the level slightly above your head. Choose a suitable weight. Clasp the chain and standing with one side to the block put on the harness after having adjusted it to your head size. Make one step sideways of the machine holding your harness. From the vertical position slowly tilt your head sideways until full traction of your muscles. Avoid jerking.
