Prone Cervical Extension
Strengthen your neck muscles with Prone Cervical Extension! A simple exercise you can do at home to improve posture.
The Prone Cervical Extension mainly works the neck, with help from the traps. No equipment needed: it uses just your bodyweight.
Prone Cervical Extension Muscles Worked
Primary
Back Neck (splenius capitis & cervicis); Side Neck Flexor (sternocleidomastoid)
Secondary
Neck (back) (levator scapulae); Upper Traps (trapezius, upper fibers)
Prone Cervical Extension Variations and Alternatives
How to do the Prone Cervical Extension
Start by lying face down on a flat surface, with your arms by your sides or folded under your forehead for comfort. Keep your legs straight and your feet together.
Make sure your spine is in a neutral position, and your head is in line with your spine.
Slowly lift your head upward, extending your neck while keeping your shoulders relaxed and pinned to the ground. The movement should be controlled and focused on the muscles in the back of your neck.
Lift your head to a comfortable range of motion without straining. The muscles in your neck should feel a gentle contraction.
Hold the extension for a few seconds, keeping the rest of your body still and relaxed.
Slowly lower your head back down to the starting position.
Repeat the exercise for the recommended number of repetitions and sets.
Note: Maintain a smooth and controlled motion throughout the exercise. Do not overextend or forcefully jerk your neck. If you experience any pain, stop the exercise immediately. It may be beneficial to consult a physical therapist or exercise professional when performing neck exercises, especially if you have a history of neck issues.
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Prone Cervical Extension FAQs
What muscles does the Prone Cervical Extension work?
The Prone Cervical Extension mainly works the neck, with help from the traps. The main muscles are the splenius capitis & cervicis and sternocleidomastoid.
What equipment do you need for the Prone Cervical Extension?
None. The Prone Cervical Extension is a bodyweight exercise, so you can do it anywhere.
What are some Prone Cervical Extension variations and alternatives?
Similar exercises include the Cable Seated Neck Extension, Against-Wall Chin Tuck, Lying Weighted Neck Curl and Lying Chin Tuck Raise.
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