Chin Tuck Neck Bridge
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