Prone Cervical Extension: Safe Form, Sets & Reps, Tips & FAQ
Learn the prone cervical extension to strengthen the back of your neck for better posture and stability. Step-by-step form, sets by goal, common mistakes, FAQs, and recommended equipment.
Neck Exercise Guide
Prone Cervical Extension (Bodyweight Neck Extension)
Prone cervical extension is a simple, controlled movement that trains the muscles on the back of your neck (neck extensors). It’s useful for building baseline neck strength, improving stability, and balancing posture—especially if you spend a lot of time looking down at screens.
Safety note: Move slowly and stop at a comfortable range—aim for head-and-spine alignment at the top, not a “looking at the ceiling” position.
If you feel sharp pain, tingling, numbness, or dizziness, stop and consult a qualified professional.
Quick Overview
| Body Part | Neck |
|---|---|
| Primary Muscle | Splenius capitis, semispinalis capitis (neck extensors) |
| Secondary Muscle | Upper trapezius (stabilization), levator scapulae, deep cervical stabilizers |
| Equipment | None required (optional flat bench or folded towel for comfort) |
| Difficulty | Beginner → Intermediate |
Sets & Reps (By Goal)
- Posture & stability: 2–3 sets × 10–15 reps (slow tempo, smooth control)
- Strength: 3–4 sets × 8–12 reps (pause 1s at the top, no momentum)
- Endurance/Hypertrophy: 3–4 sets × 12–20 reps (consistent range, controlled lowering)
Progress by adding reps/holds first. When bodyweight is easy, add very light resistance (band or harness) and keep strict form.
Setup / Starting Position
- Lie face down on a bench with your head near the edge so it can move freely (or use the floor with a small towel under your chest).
- Keep ribs down and abs lightly braced so the torso stays still while the neck moves.
- Start with your gaze toward the floor and your neck neutral-to-slightly-flexed.
Execution
- Extend your neck smoothly to lift the head until it aligns with your upper spine (avoid cranking back).
- Pause briefly (about 1 second) while keeping the neck long and shoulders relaxed.
- Lower slowly under control back to the start; repeat with identical reps.
Tips & Common Mistakes
- Stop at neutral alignment: Don’t hyperextend or “look up” aggressively at the top.
- No shrugging: Keep shoulders down so the neck extensors do the work.
- Control the lowering: Take 2–3 seconds down to build stability and reduce strain.
FAQ
How high should I lift my head?
Lift until your head lines up with your spine (neutral). The goal is controlled extension, not maximum range or looking at the ceiling.
How often can I do prone cervical extensions?
Most people do well with 2–4 sessions per week. Start with 2 sessions and add frequency only if you recover easily and remain pain-free.
Recommended Equipment (Optional)
- Adjustable Weight Bench — Makes setup easier and allows a clean head range at the edge.
- Thick Exercise Mat — Adds comfort if you do the floor version or need extra padding.
- Neck Harness — Optional progression tool once bodyweight becomes easy (start very light).
- Resistance Bands Set — A gentle way to add resistance without heavy loading.
- Small Foam Pad / Workout Towel — Improves comfort and helps keep positioning consistent.