Wall Rear Neck Bridge

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Wall Rear Neck Bridge

Instructions

Preparation

Hold small or folded cushioned mat behind head. Facing away from wall or column position head and back of shoulders low on wall or column with mat between. Stand with feet far away from wall or column so body is angled back. Position hips and back straight and bend knees just slightly. Place arms to side or hold hands on abdomen.

Execution

Push head back into mat and roll head upward. Arch spine and straighten knees. Hyperextend neck so head is facing up. Return to origianl position by rolling head down while allowing low back to straighten and knees to bend slightly. Continue down until back of head and shoulders make contact with mat. Repeat.

Comments

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Easier

Begin with feet slightly closer to wall or column, so neck structures have an opportunity to adapt. Standard neck exercises with light weights can also be less intense.

Harder

Exercise is more challenging when feet are positioned further from column or wall. Movement is much more difficult when performed on floor.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Isolated
 Force: Pull

 

Muscles

Target

Synergists

Stabilizers

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