Prone Cervical Extension Exercise Guide
Exercise Profile
- Target
- Splenius
- Equipment
- Body weight
- Body Part
- Neck
- Primary Muscle
- Splenius
- Secondary Muscles
- Sternocleidomastoid, Trapezius Upper Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Neck Extension on Stomach
Visualised Target Muscle Groups
Front
Back
How to: Prone Cervical Extension
- Lie face down on a mat with your arms at your sides.
- Keep your neck in a neutral position.
- Slowly lift your head and neck up off the ground, holding for a moment.
- Lower back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the neck.
- Not engaging the core.
- Doing it too quickly instead of controlled.
Modifications
- Perform the exercise with a smaller range of motion.
- Do it lying on a soft surface for comfort.
Tips
- Keep your neck in a neutral position.
- Engage your core to provide stability.
- Do not hyperextend your neck excessively.
Prone Cervical Extension Alternatives
Tags
neck
strength
rehabilitation
core stability
body weight
isolation
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