Neck extension lying prone

Use a small, controlled cervical range and keep the shoulders relaxed. Avoid sudden movements or forcing end range. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of spinal erectors and neck and upper trapezius; match resistance and range to a beginner level and never force a painful repetition.