Chin Tuck Neck Bridge

NeckPostureCervical StabilityCervical Strengthening
Written By David Song

CHIN TUCK NECK BRIDGE

This is an advanced user exercise that aims to strengthen the muscles of the neck for combat sports like BJJ (Brazilian Jiu Jutsu), Wrestling, Judo, and etc. Keep a neutral cervical spine by tucking your chin in as you bridge your body up - the goal is to hold a neutral spine position throughout the entire hold. Hold for 2-10 seconds depending on difficulty level with equal rest periods between repetitions.

Muscles Involved:

  • Deep Neck Flexors (Longus Colli)

  • Upper Trapezius

  • Levator Scapulae

  • Splenius capitus and splenius cervicis

  • Erector Spinae

  • Glutes

Related Conditions:

  • Cervicogenic Headache, Tension Headache

  • Upper Trapezius Strain

  • Rib Joint Irritation

  • Forward Head Posture

  • Upper Cross Syndrome

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