Pay attention to key points

When your head bends and stretches, don't lean forward and backward, and be careful not to be too big.

If the resistance is too large, use less force at the first few times, and then gradually increase it to avoid it.

A twisted neck. Don't let your neck rotate, just bend and stretch.

Flexion and extension of iron neck under head pressure

Starting posture

On a prone bench, put an iron piece in your hands behind your head and hang your head.

Action process

The neck forcibly lifts the head as high as possible. Relax your neck.

Slowly drop your head to its original position.

Breathing method

Inhale when the head is raised and exhale when it is drooping.

Pay attention to key points

When the head is raised, try to look up, and when the head is drooping, look up.

Try to look down. Only in this way can the flexion and extension be thorough.