Prone Cervical Extension Isometric Hold
Perform the prone cervical extension isometric hold to strengthen the neck muscles and improve stability.
- Lie face down on a flat surface with your arms at your sides.
- Gently lift your head and neck off the ground, keeping your spine aligned.
- Hold this position for the desired duration, focusing on maintaining tension in your neck muscles.
- Lower your head back to the starting position to complete the set.
How to perform the Prone Cervical Extension Isometric Hold
- Set up. Set up in a stable, balanced starting position appropriate for the Prone Cervical Extension Isometric Hold using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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