Prone Cervical Extension
Description
Prone cervical extension lies face down and gently lifts the head by extending the neck. It strengthens the neck extensors and is used in rehabilitation for cervical spine health. Use gentle, controlled movements only.
Muscle Group
Equipment Required
Prone Cervical Extension Instructions
- Lie face down on a bench or floor. Head hanging off the edge (bench) or forehead on the floor.
- Keep your body relaxed. Arms at your sides.
- Slowly lift your head by extending your neck — look forward and slightly up.
- Hold for 3 to 5 seconds.
- Lower with control.
- Move gently — the cervical spine is delicate.
- Aim for 10 to 15 reps.
- Stop if you feel pain or dizziness.
Prone Cervical Extension Form & Visual
Prone Cervical Extension Benefits
- Strengthens the neck extensors
- Rehabilitation exercise for cervical health
- Builds neck endurance
- No equipment needed
- Gentle and controlled
- Complements chin tucks for balanced neck training
Prone Cervical Extension Muscles Worked
- Neck extensors (splenius, semispinalis)
- Upper trapezius
Prone Cervical Extension Variations & Alternatives
- Chin Tuck (flexors)
- Prone Neck Bridge (advanced)
- Weighted Neck Flexion
- Manual Neck Extension
- Neck Isometrics
