Beginner Neck Flex » Race2BFit

Basic Strength library

Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!

Neck Flex

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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For a more “in-depth” description, select the steps below.

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward or turned slightly outwards, with arms by your sides. Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull shoulders down and back) without arching your low back.

Step 3

Slowly bring the base of your skull toward your back (neck extension), brining your chip up toward the ceiling. Make sure to keep your shoulder relaxed, down and back. Hold for 5-10 seconds and return to starting position.

Step 2

Slowly drop your chin toward your chest (neck flexion), think of making a ‘double-chin’ by pressing your chin directly into your neck. Hold for 15-30 seconds and return to starting position.

Pro Tip

Move into each position slow and controlled. Avoid any movement of the shoulders or shifting the head anterior and posterior.

Basic Strength library

Neck Flex

For a more “in-depth” description, select the steps below.

If you have any questions please reach out to us at influencers@femininepower.com.