Front Neck Bridge

Body region

• Neck
• Back

Muscles

Main

• Sternocleidomastoid
• Scalenes

Helps

• Splenius Capitis
• Erector Spinae
• Gluteus Maximus

Holds

• Longus Colli
• Rectus Abdominis

Technique

1. Kneel on a thick mat and place the hands on the floor.
2. Place the forehead on the mat and walk the feet back so the hips lift while the knees come off the floor.
3. Take a little weight with the neck and the rest with the hands and legs.
4. Hold briefly, then lower the knees back to the mat under control.
5. Rest and repeat for a few short holds.

Cues

• Let the arms take most of the weight at first.
• Use a thick mat and a coach or spotter.
• Stop at the first sign of discomfort in the neck.

Common mistakes

• Putting too much weight on the neck.
• Rolling or rocking the head on the floor.
• Doing it with neck pain or injury; it loads the cervical spine at an extreme angle.
• Holding too long.

Alternatives

• Neck Flexion Isometric
• Back Neck Bridge
• Plank