Raise and lower the head against added resistance while lying, emphasizing the neck extensor muscles through controlled extension.
How to do the Lying Neck Extension#
- Lie face down with your torso supported and your head free to move beyond the edge; place a light weight against your forehead.
- Begin with your head in a neutral position and your chin slightly tucked.
- Contract the muscles at the back of your neck to lift your head into extension in a slow, controlled motion.
- Lower your head back to the starting neutral position under control.
- Breathe evenly throughout the movement and stop if you experience sharp pain.
Muscles worked#
- Primary: Neck (Sternocleidomastoid & Splenius)
- Secondary: Traps (Trapezius)
Common mistakes#
- Using too much weight and producing fast, jerky motion.
- Lifting the chest or shoulders instead of isolating head movement.
- Extending the neck past a comfortable range and forcing hyperextension.
- Holding your breath or bracing the upper shoulders.
