Prone Cervical Extension Isometric Hold

Muscles worked

Setup

1. Lie face down (prone) on a flat, firm surface or a workout bench.
2. Position yourself so your head is either resting on the floor or slightly over the edge of the bench if you have sufficient control.
3. Place your arms comfortably by your sides with palms facing up to keep the shoulders retracted.
4. Engage your core and glutes to maintain a flat lower back and a neutral spine.

How to do it

1. Perform a slight chin tuck, pulling your chin toward your throat to lengthen the back of your neck.
2. Lift your head until it is perfectly level with your upper back, keeping your gaze fixed directly at the floor.
3. Hold this neutral position for the designated time, breathing deeply and steadily through your nose.
4. Slowly lower your head back to the starting position with control once the hold is complete.

Form checklist

• Keep your gaze on the floor; do not look forward or tilt your chin up.
• Maintain the 'double chin' tuck throughout the entire hold to engage deep stabilizers.
• Keep your shoulders pulled back and down, away from your ears.
• Avoid arching your lower back to compensate for neck fatigue.

Pro tips

• Imagine a string pulling the crown of your head forward while the back of your skull pushes toward the ceiling.
• Focus on the sensation in the small muscles at the base of your skull rather than just the large trapezius muscles.

Make it harder

• Perform the hold with your head and upper chest hanging off the end of a bench to increase the gravitational load.
• Gently place your fingertips on the back of your head to provide light manual resistance.

Frequently asked

What muscles does the prone cervical extension isometric hold work?

The prone cervical extension isometric hold primarily targets the neck and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the prone cervical extension isometric hold?

The prone cervical extension isometric hold requires no equipment — just your body weight.

Is the prone cervical extension isometric hold good for beginners?

The prone cervical extension isometric hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Roll Neck Decompress Lying On FloorBeginner · trapezius
• Seated Neck Backward StretchBeginner · neck
• Front And Back Neck StretchBeginner · neck and trapezius
• Seated Flexion And Extension NeckIntermediate · neck and trapezius