Suspended Neck Flexion
The Suspended Neck Flexion primarily works the Sternocleidomastoid and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis, Rectus Femoris. It is a suspension isolation exercise at intermediate difficulty.
A suspension isolation pull exercise targeting the Sternocleidomastoid.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
Instructions
- Preparation: Place belt or strap around end of suspension trainer. Face away from suspension trainer with belt in hand. Place belt around head above ears and clamp belt snugly around head by tightly gripping ends close to back of mid-head. Step forward until suspension trainer is taut. Lean forward at angle against support of belt and suspension trainer by stepping back slightly while keeping head and body straight. Execution: Increase angle of body by bowing head until chin touches upper chest. Lower angle of body by raising head. Repeat. Comments: This exercise can be performed with belt looped on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Throughout movement, keep body straight and maintain tight grip on belt against back of mid-head throughout movement. Use neck to pull belt rather than allowing hand to assist. Clamping belt higher up further from base of skull will permit torque throughout fuller range of motion, particularly range of motion nearer full flexion.
Alternative Exercises
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