Plate Prone Lying Neck Extension

How to perform it

Step-by-step instructions

1. 01Lie face down on a bench with the shoulders supported and the head just beyond the edge, using only a very light plate held securely behind the head if prescribed.
2. 02Begin with the chin slightly tucked and the neck aligned with the upper back rather than hanging fully downward.
3. 03Lift the head slowly by extending the neck through a small, comfortable range while keeping the chest and shoulders still.
4. 04Pause briefly before the neck reaches excessive extension, and stop immediately if you feel sharp pain, dizziness, or tingling.
5. 05Lower the head back to neutral under full control and repeat only with the same smooth range.