|Utility:||Basic or Auxiliary|
|Force:||Push & Pull|
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.
Roll back onto forehead until nose touches mat. Roll forward onto top of head until chin touches upper chest. Repeat.
Exercise involves neck flexors as well as neck extensors. See controversial exercises.
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.
Exercise can be made more challenging by placing weight behind hips.