Four Way Neck Machine

1. Press your forehead firmly against the pad. Grip the handles to help keep your upper body in position. Using only your neck muscles, press forward with your forehead to max extension without moving your body. This works the flexor muscle group, which allows you to tilt your chin to your chest.
 
2. Press the side of your head against the pad, slightly above the ear. Grip the handles to help keep your upper body in position. Tilt your head toward your shoulder, working the lateral flexors in the side of the neck. Repeat on the other side.
 
3. Press the back of your head against the pad, well above the join between the neck and the skull. Grip the handles to help keep your upper body in position. Using only your neck muscles, tilt your head back to press the bar up, making sure not to push with your back. This works the extensors in the back and sides of the neck. 
 
4. The 4-way neck machine does NOT work the rotator muscle group, which allows you to turn your head from one side to the other. Be careful not to press too hard, or you may pull or damage your neck muscles.