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Technique

  1. Get on your hands and feet and lower your head to a place on the ground between your hands.
  2. Slowly allow your head to pivot until your nose makes contact with the floor
  3. Pause and slowly return to the starting position

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Form tips

  • To alleviate discomfort to your head, perform the exercise on a soft surface or use a soft support like a towel.
Risks
  • This exercise places significant strain on the neck. Make sure to warm up your neck properly and progress carefully.

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Muscles

Strength

Primary

  • Neck
  • Sternocleidomastoid
  • Longus capitis
  • Rectus capitis anterior
  • Longus colli

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Strength
Joint movements
Neckflexion
trains stretches

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Progressions

e0tg

Front neck bridge front and back

Intermediate

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Regressions

e0tu

Neck flexion and extension

Beginner
e10o

Supine chin tuck

Beginner
e10p

Supine chin tuck hold

Beginner
e050

Tripod headstand straight legs lift

Novice
e15s

Neck flexion from deep extension

Beginner
e0tx

Neck packing

Beginner
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