• Movement Isolation:
  The main goal is to isolate movement to the neck (cervical spine), not the upper back (thoracic spine). If your upper spine is moving along with your neck during neck curls, you're not isolating the intended muscles, increasing the risk of strain or injury in your upper back or neck.
  
• Chair/Bench Support:
  If your chair is not allowing your upper back and shoulders to remain firmly supported and still, you should choose a different surface. A padded, flat bench or lying on the floor with a rolled towel to support the head/neck is much safer.
  
• Risk Increases If:
  • You're moving your upper back during the curl (flexing/crunching)
    
  • You feel strain in your upper traps or mid-back
    
  • The chair flexes or tips as you perform the movement
    

1. Find a stable platform:
   • Use a flat bench or the floor.
     
   • Shoulders and upper back should be stable and unmoving.
     
2. Start light:
   • Just your head weight to begin, hands at your sides for stability.
     
   • Progress very slowly if you add any weight (always use a towel or plate, never a bar).
     
3. Controlled movement:
   • Only your neck should move—rest of body stays still.
     
   • Range of motion should not cause discomfort.
     
4. Stop if you feel joint discomfort or if your back is rounding/flexing.
   

Quote:If your chair makes your upper back or spine move during neck curls, DO NOT do the exercise that way. Only perform neck exercises with your upper spine supported and stable.

• Flat bench
  
• The floor, with a towel for head/neck padding
  

(30-04-2026, 04:17 PM)Overrated Wrote: Alright, bro.

(30-04-2026, 04:18 PM)Pajac_ Wrote:  braindead?

(30-04-2026, 04:19 PM)Overrated Wrote: Projection

(30-04-2026, 04:22 PM)Pajac_ Wrote: Sure. Anything is projectoin if you don't like it.