Instructions

1. 1

   Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.

2. 2

   While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.

3. 3

   Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.

4. 4

   Repeat for the recommended amount of repetitions.