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Prone Cervical Extension
- 1 - Lie face down on a mat with your arms resting at your sides or placed under your forehead for initial support.
- 2 - Keep your neck in a neutral position, with your forehead hovering just above or lightly touching the mat.
- 3 - Engage your deep neck extensors and upper back muscles by gently drawing your chin slightly in (chin tuck).
- 4 - Slowly lift your head off the mat by extending your cervical spine, raising your gaze forward and slightly upward.
- 5 - Hold the extended position for 2-3 seconds, ensuring you do not strain or jerk the neck.
- 6 - Slowly lower your head back to the starting position in a controlled manner.
- 7 - Repeat for the desired number of repetitions, maintaining smooth, controlled movement throughout.
