Neck extension on the floor

3 × 10-12  ·  Equipment: No equipment, Mat

Muscle groups: Neck

How to do neck extension on the floor

1. Lie face down with arms at your sides and forehead resting on the floor.
2. Slightly brace your core to protect your lower back.
3. Lift your head looking forward, only a few centimetres off the floor.
4. Hold 1 second at the top with a long neck and relaxed shoulders.
5. Lower for 3 seconds until the forehead rests and repeat.

Mistakes to avoid

• Don't arch your lower back when lifting the head; the movement is only at the neck.
• Don't rise too high or throw the head back: the range is intentionally short.
• Don't lift or shrug the shoulders toward your ears.
• Stop if you feel pain or stiffness the next day and reduce volume.

Progression

• Add a 2-second pause at the top on the last set once you master the movement.
• You can place a hand on your neck adding light resistance on the way up.
• After a month, combine it with flexion and isometrics in the same session.
• Always keep double the extension volume if you spend long hours hunched (computer).