Prone Cervical Extension

How to do Prone Cervical Extension :

  1. lie face down , with your arms outstretched next to your body and your forehead resting on the floor.
  2. At first, keep your neck in a neutral posture while gazing directly down at the ground.
  3. Using your neck and upper back muscles, slowly elevate your forehead and upper chest off the ground. Maintain a little chin tuck and gently stretch your neck backward.
  4. Hold the elevated posture while remaining in control and breathing normally for three to five seconds.
  5. Return your forehead and chest to the beginning position gradually.
  6. repeat the exercise,For the required number of repetitions (e.g., 8–10 reps) and sets (e.g., 2-3 sets).

what are the benefits of Prone Cervical Extension:

Prone cervical extension improves the neck mobility and flexibility, decreasing stiffness and encouraging greater movement.
The exercise focuses on the neck and upper back muscles, which helps to strengthen and maintain the cervical spine.By encouraging greater alignment and muscular balance, regular practice of this exercise helps ease minor neck soreness and strain.

By bolstering the muscles that support the neck and upper spine, flexed cervical extension can help with posture.and lowers the incidence of some neck injuries while improving neck stability.Prone cervical extension can counterbalance the negative effects of forward head posture and lengthy times of sitting for persons who work at a desk for longer amounts of time.
The workout requires no specific equipment and can be performed practically anyplace.

Tips :

Don’t forget to complete the exercise correctly and painlessly. Before incorporating this workout into your program, it is advised to speak with a healthcare provider or certified fitness professional if you have any already existing neck ailments or concerns.

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