Prone Cervical Extension Isometric Hold
The prone cervical extension held still: the forehead hovers just above the floor with the eyes down, and the hold is timed.
How to do it
Setup
Prone on a mat, arms along the body, chin gently tucked and the eyes on the mat.
Steps
- Lift the head until the forehead just clears the mat.
- Hold and breathe; time it.
- Lower the head gently when the time is up.
Common mistakes
Chin lifting to look ahead: the eyes stay on the mat and the neck stays long. Shaking and still holding: set the head down and start again. Shoulders creeping to the ears: they rest on the floor.
Breathing
Steady throughout; never held.
