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Technique

  1. Stand in wide stance, bend at the hips, place your hands on the floor and lower yourself until your head touches the floor between your hands.
  2. Take the pressure off your hands until only your feet and crown of your head touches the floor. This is the starting position
  3. Slowly allow your head to pivot until your nose makes contact with the floor
  4. Pause and slowly return to the starting position

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Form tips

  • Keep the legs straight.
  • 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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Regressions

e0ti

Assisted front neck bridge front and back

Novice
e10o

Supine chin tuck

Beginner
e10p

Supine chin tuck hold

Beginner
e15s

Neck flexion from deep extension

Beginner
w01c

Tripod headstand forward roll

Intermediate
e0tx

Neck packing

Beginner
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.