Prone Cervical Extension Isometric Hold Exercise Guide
Exercise Profile
- Target
- Sternocleidomastoid
- Equipment
- Body weight
- Body Part
- Neck
- Primary Muscle
- Sternocleidomastoid
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3
- Alternate Names
- Isometric Neck Extension Hold
How to: Prone Cervical Extension Isometric Hold
- Lie face down on a flat surface with your arms at your sides.
- Gently tuck your chin towards your chest, and lift your head off the ground.
- Hold this position for the desired time while focusing on engaging the neck muscles.
- Then lower your head back down and repeat.
Common Mistakes
- Flaring the elbows out too much.
- Holding your breath during the exercise.
- Allowing the head to tilt forward or backward.
Modifications
- Perform the hold with your head slightly supported by a cushion.
- Reduce the hold time to avoid strain.
Tips
- Keep your head aligned with your spine during the hold.
- Focus on maintaining a neutral spine position.
- Avoid tensing your shoulders or upper back.
Prone Cervical Extension Isometric Hold Alternatives
Tags
neck
isometric
strength
stability
core
posture