Prone Cervical Extension

Description
This exercise involves lying face down and gently lifting the head and neck off the ground to extend the cervical spine. It can help improve neck mobility and alleviate tension in the neck and upper back muscles.
Muscle Group
Equipment Required
Prone Cervical Extension Instructions
- Start by lying face down on a comfortable surface, such as a yoga mat or exercise mat.
- Place your hands at your sides, palms facing down.
- Slowly lift your head and chest off the ground, keeping your neck in a neutral position.
- Hold this position for 5-10 seconds, focusing on the stretch in your neck and upper back.
- Slowly lower your head and chest back down to the ground.
- Repeat this exercise for 10-15 repetitions, or as recommended by your healthcare provider.
Prone Cervical Extension Form & Visual
Prone Cervical Extension Benefits
- Improves posture by strengthening the muscles in the neck and upper back
- Reduces neck pain and stiffness by increasing flexibility in the cervical spine
- Helps prevent future neck injuries by improving the stability of the neck muscles
- Can be done anywhere without any equipment
- May also improve breathing and reduce tension headaches
Prone Cervical Extension Muscles Worked
- Erector spinae
- Splenius capitis
- Splenius cervicis
- Semispinalis capitis
- Semispinalis cervicis
- Multifidus
- Rotatores
- Longissimus thoracis
Prone Cervical Extension Variations & Alternatives
- Prone Cervical Retraction
- Prone Cervical Rotation
- Prone Cervical Flexion
- Prone Cervical Lateral Flexion
- Prone Cervical Isometric Extension