Instructions

The Neck Extension builds strength through the muscles at the back of the neck while maintaining the alignment established in the Face Plank.

Set up in the same position as the Face Plank:

1. Lie on your stomach
2. Relax your legs on the roller
3. Press your Cheeks into the ground
4. Pull your belly button and P Pull off the ground
5. Pinch your shoulders behind the glass
6. Find your Chin and the straight line

From this position, begin the Neck Extension.

Look upward with your eyes and extend your head as high as you can.

Only the neck should move.

As your head rises, keep your Cheeks, Pull, and Pinch. Your body will want to follow the movement and your P Pull may begin to release.

Don’t let it. Re-P Pull as needed and keep the rest of your body in position.

From the top, tuck your chin back down until your head returns to the straight line.

Do not simply let your head fall forward. Maintain control as you return to the starting position.

Think:

Cheeks → Pull → Pinch → Chin → Look Up → Return to the Line

Complete:

• 2 sets
• Choose the number of repetitions you can perform while maintaining the cues
• Work toward 10–15 extensions per set
• If you can only maintain the position for 5 quality repetitions, start there

You should feel:

• The muscles at the back of the neck working
• Tension around the base of the neck and shoulders
• Your shoulder blades maintaining the Pinch
• Your P Pull working to keep the rest of your body from following the neck movement

Learning Focus:

1. Isolate neck extension while keeping the rest of the body stable
2. Maintain Cheeks, Pull, and Pinch as the head moves
3. Re-P Pull as the neck extends and the movement becomes more difficult
4. Return the Chin to the straight line instead of allowing the head to hang forward