3 Month Prone Neck Flexion and Extension

NeckUpper BackThoracic StabilityCervical MobilityCervical Motor Patterning
Written By David Song

3 MONTH PRONE NECK FLEXION & EXTENSION

This is a progressive version of the 3 MONTH PRONE exercise. Start in a 3 MONTH PRONE position and proceed to look down all the way to flex the cervical spine and then look up to extend the cervical spine. Do so without flexing or extending through the thoracic spine to uncouple motion between each region.

Muscles Involved:

  • Upper Trapezius

  • Suboccipitals

  • Sternocleidomastoid

  • Longus Colli

  • Serratus Anterir

  • Splenius Capitus and Splenius Cervicis

Related Conditions:

  • Chronic Neck Pain

  • Neck Associated Disorder

  • Whiplash Associated Disorder

  • Rib Joint Pain

  • Cervicogenic Headache

Related Exercises

Featured
Seated Levator Scapulae Stretch
Levator Scapulae, Cervical Lateral Flexion, Cervical Flexion, Cervical Rotation, Cervical Extensor, Neck, Neck Stretch, Neck Flexibility
Seated Levator Scapulae Stretch
Levator Scapulae, Cervical Lateral Flexion, Cervical Flexion, Cervical Rotation, Cervical Extensor, Neck, Neck Stretch, Neck Flexibility
Levator Scapulae, Cervical Lateral Flexion, Cervical Flexion, Cervical Rotation, Cervical Extensor, Neck, Neck Stretch, Neck Flexibility
Chin Tucks
Deep Neck Flexor Endurance, Deep Neck Flexors, DNF, Cervical Spine, Neck Strengthening, Cervical Stability, Longus Colli, Scalenes, SCM, Sternocleidomastoid
Chin Tucks
Deep Neck Flexor Endurance, Deep Neck Flexors, DNF, Cervical Spine, Neck Strengthening, Cervical Stability, Longus Colli, Scalenes, SCM, Sternocleidomastoid
Deep Neck Flexor Endurance, Deep Neck Flexors, DNF, Cervical Spine, Neck Strengthening, Cervical Stability, Longus Colli, Scalenes, SCM, Sternocleidomastoid
PNF Cervical Rotation
Anterior Scalene, Levator Scapulae, Middle Scalene, Posterior Scalene, Scalenes, SCM, Sternocleidomastoid, Semispinalis Capitus, Longissimus Capitus, Spinalis Capitus, Spinalis Cervicis, Neck, Neck Rotators, Cervical Rotation, Cervical Spine, Cervical Rotators
PNF Cervical Rotation
Anterior Scalene, Levator Scapulae, Middle Scalene, Posterior Scalene, Scalenes, SCM, Sternocleidomastoid, Semispinalis Capitus, Longissimus Capitus, Spinalis Capitus, Spinalis Cervicis, Neck, Neck Rotators, Cervical Rotation, Cervical Spine, Cervical Rotators
Anterior Scalene, Levator Scapulae, Middle Scalene, Posterior Scalene, Scalenes, SCM, Sternocleidomastoid, Semispinalis Capitus, Longissimus Capitus, Spinalis Capitus, Spinalis Cervicis, Neck, Neck Rotators, Cervical Rotation, Cervical Spine, Cervical Rotators
PNF Cervical Lateral Flexion
Cervical Lateral Flexion, Cervical Spine, Upper Trapezius, Levator Scapulae, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene, SCM, Sternocleidomastoid, Splenius Cervicis, Longus Colli, Cervical Lateral Flexor, Neck, Neck Strengthening
PNF Cervical Lateral Flexion
Cervical Lateral Flexion, Cervical Spine, Upper Trapezius, Levator Scapulae, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene, SCM, Sternocleidomastoid, Splenius Cervicis, Longus Colli, Cervical Lateral Flexor, Neck, Neck Strengthening
Cervical Lateral Flexion, Cervical Spine, Upper Trapezius, Levator Scapulae, Scalenes, Anterior Scalene, Middle Scalene, Posterior Scalene, SCM, Sternocleidomastoid, Splenius Cervicis, Longus Colli, Cervical Lateral Flexor, Neck, Neck Strengthening
Swiss Ball SCM Stretch
SCM, Neck Stretch, Sternocleidomastoid, Scalenes, Cervical Extension, Cervical Lateral Flexion, Cervical Rotation, Cervical Flexibility, Cervical Stretch
Swiss Ball SCM Stretch
SCM, Neck Stretch, Sternocleidomastoid, Scalenes, Cervical Extension, Cervical Lateral Flexion, Cervical Rotation, Cervical Flexibility, Cervical Stretch
SCM, Neck Stretch, Sternocleidomastoid, Scalenes, Cervical Extension, Cervical Lateral Flexion, Cervical Rotation, Cervical Flexibility, Cervical Stretch
Upper Trapezius PNF Stretch
PNF Stretch, Proprioceptive Neuromuscular Facilitation, Upper Trapezius, Neck Stretch, Cervical Lateral Flexion, SCM, Sternocleidomastoid, Scalenes, Cervical Stretch, Cervical Flexibility
Upper Trapezius PNF Stretch
PNF Stretch, Proprioceptive Neuromuscular Facilitation, Upper Trapezius, Neck Stretch, Cervical Lateral Flexion, SCM, Sternocleidomastoid, Scalenes, Cervical Stretch, Cervical Flexibility
PNF Stretch, Proprioceptive Neuromuscular Facilitation, Upper Trapezius, Neck Stretch, Cervical Lateral Flexion, SCM, Sternocleidomastoid, Scalenes, Cervical Stretch, Cervical Flexibility
Head Drop
Neck, Superficial Neck Flexor, Anterior Scalene, SCM, Sternocleidomastoid, Cervical Disc, Cervical Extension, Neck Stretch, Neck Mobility, Cervical Stretch, Cervical Flexibility
Head Drop
Neck, Superficial Neck Flexor, Anterior Scalene, SCM, Sternocleidomastoid, Cervical Disc, Cervical Extension, Neck Stretch, Neck Mobility, Cervical Stretch, Cervical Flexibility
Neck, Superficial Neck Flexor, Anterior Scalene, SCM, Sternocleidomastoid, Cervical Disc, Cervical Extension, Neck Stretch, Neck Mobility, Cervical Stretch, Cervical Flexibility
Wall Lean Chin Tuck
Deep Neck Flexor Endurance, Deep Neck Flexors, Neck, Neck Strengthening, Posture
Wall Lean Chin Tuck
Deep Neck Flexor Endurance, Deep Neck Flexors, Neck, Neck Strengthening, Posture
Deep Neck Flexor Endurance, Deep Neck Flexors, Neck, Neck Strengthening, Posture
Iso Dip Neck Rotation
Scapular Depression, Scapular Depressor, Cervicoscapular Dissociation, Upper Trapezius, Lower Trapezius, SCM, Serratus Anterior, Sternocleidomastoid, Scalenes, Neck, Neck Mobility
Iso Dip Neck Rotation
Scapular Depression, Scapular Depressor, Cervicoscapular Dissociation, Upper Trapezius, Lower Trapezius, SCM, Serratus Anterior, Sternocleidomastoid, Scalenes, Neck, Neck Mobility
Scapular Depression, Scapular Depressor, Cervicoscapular Dissociation, Upper Trapezius, Lower Trapezius, SCM, Serratus Anterior, Sternocleidomastoid, Scalenes, Neck, Neck Mobility
Towel Isometric Neck Rotation
Cervical Spine, Scalenes, Anterior Scalene, SCM, Sternocleidomastoid, Neck Rotators, Neck Mobility
Towel Isometric Neck Rotation
Cervical Spine, Scalenes, Anterior Scalene, SCM, Sternocleidomastoid, Neck Rotators, Neck Mobility
Cervical Spine, Scalenes, Anterior Scalene, SCM, Sternocleidomastoid, Neck Rotators, Neck Mobility
David Song
Previous

Prone Scorpion
Next

3 Month Prone Neck Rotation