Prone Cervical Extension
This exercise strengthens the neck extensors and improves control of your head position without additional weights.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie face down on a bench or the floor with your forehead close to the surface and your neck in a neutral position.
- 02
Brace your core and keep your chest against the surface so your upper back does not lift.
- 03
Extend your neck by slowly lifting your head until you are looking forward and feel a contraction in your neck.
- 04
Hold briefly and under control at the top, and avoid pushing your chin forward.
- 05
Lower your head calmly back to the starting position and repeat.
How to get started at the gym
§ 03 · SisuLiftProne Cervical Extension is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep the movement small and controlled; do not hyperextend your neck. Imagine your head moving upward like a hinge, without jerking or using momentum.
This exercise strengthens the neck extensors and improves control of your head position without additional weights.
More exercises: Neck
§ 05 · Same muscles
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