PRONE NECK BRIDGE

The prone neck bridge exercise is used to strengthen the muscles of the neck, upper back and shoulders. Place a yoga mat or other padded mat on the floor to support your head. Place the top of your head on the floor and support your upper body with your arms and lower body with your legs. Hinge at the hips to keep a neutral spine. Support your lower body with the balls of your toes. Raise your arms off of the ground and hold this position for up to 8 seconds or as tolerated. Slowly lower the body back down to the ground to complete a repetition.

Muscles involved:

• Upper trapezius

• levator scapulae

• splenius cervicis

• splenius capitis

• longus colli

• sternocleidomastoid

• scalenes

Related conditions:

• text neck

• upper cross syndrome

• forward head posture

• neck strain

• sport specific training: BJJ, break dancing, wrestling

Exercise videos