Prone Isometric Cervical Hold Extension

1. Find a comfortable space: Where you can lie down on your stomach. Use a yoga mat or a soft surface if necessary.

2. Lie down prone (face down) with your arms by your sides or with hands folded under your forehead.

3. Keep your legs straight and together with toes pointed away from your body.

4. Start with head in a neutral position (facing down).

5. Slowly lift your head up, extending your neck, while keeping your chin slightly tucked to maintain alignment of the spine.

6. Maintain the hold once a comfortable height with neck extension is reached.

7. Aim to hold the position without straining for a set period, e.g., 10-30 seconds, depending on your strength and comfort.

8. Gently lower your head back down to the starting position after the hold.

9. Rest and repeat the hold for the desired number of repetitions and sets.

Remember to breathe naturally throughout the exercise and not to overextend the neck. If you experience any pain or discomfort, stop the exercise immediately. It's best to perform this movement with controlled motion and within a range that feels comfortable for your neck mobility.

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