Prone-on-Elbows Neck Extension Nods

0.0s / 5.6s

Working now

Cervical Erectors
15%
Deep Neck Flexors
10%
Lower Trapezius
10%

Deep Neck Flexors 10% — deep, not shown on the figure

Sets

2–3

Reps

8–10

Hold

1–2 sec at the top

Rest

30–45 sec

▶ Guided session · 2–3 × 8–10

The prone-on-elbows position from graded cervical extensor programs — the extensors work through range against gravity, not just at the top of it.