Prone Isometric Cervical Hold Extension
Strengthen your neck muscles with the Prone Isometric Cervical Hold Extension. Build endurance and improve posture. Do it safely at your own pace!
The Prone Isometric Cervical Hold Extension mainly works the neck, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prone Isometric Cervical Hold Extension Muscles Worked
Primary
Back Neck (splenius capitis & cervicis)
Secondary
Upper Traps (trapezius, upper fibers)
Prone Isometric Cervical Hold Extension Variations and Alternatives
How to do the Prone Isometric Cervical Hold Extension
Find a comfortable space: Where you can lie down on your stomach. Use a yoga mat or a soft surface if necessary.
Lie down prone (face down) with your arms by your sides or with hands folded under your forehead.
Keep your legs straight and together with toes pointed away from your body.
Start with head in a neutral position (facing down).
Slowly lift your head up, extending your neck, while keeping your chin slightly tucked to maintain alignment of the spine.
Maintain the hold once a comfortable height with neck extension is reached.
Aim to hold the position without straining for a set period, e.g., 10-30 seconds, depending on your strength and comfort.
Gently lower your head back down to the starting position after the hold.
Rest and repeat the hold for the desired number of repetitions and sets.
Remember to breathe naturally throughout the exercise and not to overextend the neck. If you experience any pain or discomfort, stop the exercise immediately. It's best to perform this movement with controlled motion and within a range that feels comfortable for your neck mobility.
---
Prone Isometric Cervical Hold Extension FAQs
What muscles does the Prone Isometric Cervical Hold Extension work?
The Prone Isometric Cervical Hold Extension mainly works the neck, with help from the traps. The main muscles are the splenius capitis & cervicis.
What equipment do you need for the Prone Isometric Cervical Hold Extension?
None. The Prone Isometric Cervical Hold Extension is a bodyweight exercise, so you can do it anywhere.
What are some Prone Isometric Cervical Hold Extension variations and alternatives?
Similar exercises include the Forward Head Posture Hold, Lying Weighted Neck Curl, Lying Chin Tuck Raise and Isometric Posterior Neck.
Training calculators
Work out the numbers behind your training before your next session.