An advanced neck exercise strengthens the muscles of your neck, upper back, and shoulder girdle. You should do this exercise while lying on the floor with your face down. Herein, the goal is to use gravity as the resistance in order to strengthen your neck and back.
To perform a prone cobra, place your forehead on a rolled-up towel for comfort. Place your arms towards the side and palms on the floor.
While placing the tongue on the roof of your mouth, pinch the shoulder blades together and make an attempt to lift your hands off the floor.
When doing this drill, roll your elbows in, with your palms out and thumbs pointing upwards.
Gently lift your forehead off the towel whilst keeping eyes straight at the floor level. Hold the position for 10 seconds each.