Back Neck Bridge

Body region

• Neck
• Back

Muscles

Main

• Splenius Capitis
• Splenius Cervicis
• Semispinalis

Helps

• Levator Scapulae
• Trapezius
• Erector Spinae
• Gluteus Maximus

Holds

• Sternocleidomastoid
• Longus Colli
• Rectus Abdominis

Technique

1. Lie on your back on a mat with the knees bent and the feet flat, close to the glutes.
2. Place your hands on the mat beside your head to take some weight (advanced: cross them on your chest), then lift the hips and roll onto the top of your head.
3. Rest on the top of your head and keep most of your weight on your feet, holding for a short time.
4. Lower the hips slowly.
5. Roll the head back onto the mat to finish.

Cues

• Use the legs and glutes to carry most of the weight at first.
• Start with short holds and a spotter or a thick mat.
• Keep the movement slow and controlled.

Common mistakes

• Putting too much weight on the neck.
• Rolling or bouncing on the head.
• Doing it with neck pain, injury or no coach, since it loads the cervical spine at an extreme angle.
• Holding too long when tired.

Alternatives

• Isometric Neck Extension
• Front Neck Bridge
• Glute Bridge