Front Neck Bridge

Instructions

Preparation

Kneel on all fours on well cushioned mat. Place head on mat between hands. Rise and straighten knees. Fold hands behind low back or hips.

Execution

Roll back onto forehead until nose touches mat. Roll forward onto top of head until chin touches upper chest. Repeat.

Comments

Exercise involves neck flexors as well as neck extensors. 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 behind hips.

Classification

Utility:	Basic or Auxiliary
Mechanics:	Isolated
Force:	Push & Pull

Muscles

Target

• Sternocleidomastoid

Synergists

• Splenius
• Trapezius, Upper
• Levator Scapulae
• Erector Spinae, Cervicis & Capitis Fibers

Stabilizers

• Quadriceps
• Erector Spinae
• Rectus Abdominis
• Obliques
• Iliopsoas
• Tensor Fasciae Latae
• Sartorius
• Gastrocnemius
• Soleus