Lying Neck Extension
BWBodyweightStrength
No video available
The Lying Neck Extension is a bodyweight strength exercise performed by lying face down on a flat surface, placing hands behind the head or at sides, and slowly lifting the head and chest upward to extend the neck against gravity before lowering back down. Its primary purpose is to build strength and endurance in the posterior neck muscles, such as the splenius capitis and upper trapezius, improving posture and neck stability. It benefits athletes in contact sports, weightlifters, or anyone prone to neck strain, requiring no equipment beyond a mat.
How to Perform Lying Neck Extension
- 1Lie face down on a flat surface or mat with your body fully extended, arms resting comfortably at your sides, palms down.
- 2Place your chin on your chest to flex your neck fully, keeping your forehead close to the ground.
- 3Engage your core lightly to stabilize your torso and keep your upper body stationary.
- 4Inhale deeply to prepare, then slowly lift your head upward by extending your neck, gazing forward while keeping your jaw relaxed.
- 5Exhale as you reach the top position, where your neck is fully extended (head pointing upward), but avoid hyperextending—stop at neutral alignment with your spine.
- 6Hold the top position for 1-2 seconds, squeezing the neck muscles.
- 7Inhale as you slowly lower your head back to the starting flexed position, controlling the descent.
- 8Repeat for desired reps, then rest.
- 9Key form tips: Keep movement slow and controlled (2-3 seconds up and down) to avoid strain; maintain a neutral spine without arching your back; if you feel pain (not to be confused with effort), stop immediately. Common mistakes: Using momentum or shrugging shoulders—keep shoulders relaxed and down.
