Prone Cervical Extension
Face down on the floor, lift the head a short way with the eyes on the floor, then lower it; a small extension without cranking the neck back.
How to do it
Setup
Face down on the floor, arms by the sides, forehead resting on a folded towel.
Steps
- Tuck the chin slightly, eyes on the floor.
- Lift the forehead just clear of the towel.
- Lower slowly and let the neck relax.
Common mistakes
Looking forward to get height: the eyes stay on the floor; height is not the goal. Shoulders and chest lifting too: only the head moves. Dropping the head back down: lower as slowly as you lift.
Breathing
Exhale lifting, inhale lowering.
