Rear Neck Bridge

Instructions

Preparation

Lying supine on well cushioned mat. Position feet very close to hips. Raise buttocks and low back slightly off of floor and fold hands on abdomen.

Execution

Extend hips and knees while pushing head back into floor. Roll back on head while arching spine high off of floor. Hyperextend neck back in attempt to bring forehead toward mat. Return body to close to mat until back of head and shoulders make contact with mat. Repeat.

Comments

Also known as wrestler's bridge. See controversial exercises.

Easier

Before attempting this exercise, beginners should perform movement on wall or column so neck structures have an opportunity to adapt. Standard neck exercise can also be used for progressive adaptation.

• Wall Rear Neck Bridge
• Weighted Neck Extension

Harder

Exercise can be made more challenging by placing weight plate on abdomen.

Classification

Utility:	Basic or Auxiliary
Mechanics:	Isolated
Force:	Pull

Muscles

Target

• Splenius

Synergists

• Trapezius, Upper
• Levator Scapulae
• Sternocleidomastoid, Posterior Fibers
• Erector Spinae
• Gluteus Maximus
• Quadriceps

Stabilizers

• No significant stabilizers