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Prone Cervical Extension
- 1 - Lie face down on a flat surface, such as a mat or the floor.
- 2 - Extend your arms alongside your body, with your palms facing down.
- 3 - Keep your legs straight and together.
- 4 - Begin by gently lifting your head and chest off the ground, focusing on using the muscles in your neck and upper back to perform the lift.
- 5 - As you lift your head and chest, avoid straining your neck. Keep your gaze forward or slightly upward.
- 6 - Hold the lifted position for a few seconds, feeling a gentle stretch in your neck and upper back.
- 7 - Slowly lower your head and chest back down to the starting position.
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