Prone neck retraction

Muscles

• Sternocleidomastoid
• Longus capitis
• Rectus capitis anterior
• Longus colli
• Semispinalis capitis
• Splenius
• Rectus capitis posterior major
• Rectus capitis posterior minor
• Obliquus capitis superior
• Longissimus cervicis
• Longissimus capitis
• Upper trapezius
• Obliquus capitis inferior

Technique

1. Lying face down on a bench and look forward, with a neutral neck position.
2. Pull your head backward vertically, keeping your eyes at the same level.
3. Perform the motion in a slow and controlled manner.

Similar Exercises

• Neck packing
• Neck flexion and extension
• Neck flexion from deep extension
• Front neck half circle
• Neck retraction and extension

Equipment

• Bench