Prone Cervical Extension Isometric Hold

Instructions

1. Lie face-down on a mat with your forehead resting on the floor and arms by your sides.
2. Slowly lift your chin and extend your neck upward until it is fully extended.
3. Keep your shoulders relaxed and your core lightly engaged.
4. Hold the extended position isometrically for the target duration without letting your head drop.
5. Lower your head back to the floor in a controlled manner.