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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 pivot to one side and the other side.

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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
  • Splenius
  • Upper trapezius
  • Rectus capitis lateralis

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Equipment

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

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Appears in

Strength
Joint movements
Necklateral flexion
trains stretches

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Progressions

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Front neck bridge side-to-side

Intermediate

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Regressions

e0tt

Neck lateral flexion

Beginner
e0zo

Front neck half circle

Beginner
e15t

Neck hanging rotation

Novice
e0tw

Neck circle

Beginner
w00j

Neck warmup

Beginner
e08o

Palm raise pushup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.