Skip to main content

​
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 pivot to one side, pause and slowly return to the starting position
  4. Work the other side and keep alternating.

​
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.

​
Muscles

Strength

Primary

  • Neck
  • Sternocleidomastoid
  • Splenius
  • Upper trapezius
  • Rectus capitis lateralis

​
Equipment

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

​
Appears in

Strength
Joint movements
Necklateral flexion
trains stretches

​
Regressions

e0tj

Assisted front neck bridge side-to-side

Novice
e0tt

Neck lateral flexion

Beginner
e0zo

Front neck half circle

Beginner
e15t

Neck hanging rotation

Novice
e0tw

Neck circle

Beginner
e0tg

Front neck bridge front and back

Intermediate
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.