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Technique

  1. Start in a Bridge position and lower yourself down until the crown of your head touches the floor.
  2. Take the pressure off your palms so that only your head and feet support you. This is the starting position
  3. Slowly bend your neck, tucking your chin towards your chest until your neck and upper shoulders rest on the floor
  4. Smoothly press up back to the starting position and pause for a moment

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Form tips

  • Your head should stay in touch with the ground the whole time.
  • To alleviate discomfort to your head, perform the exercise on a soft surface or use a soft support like a towel.
Risks
  • The exercise puts significant amount of force on the neck and skull. Warm up properly and make sure your neck is strong enough to support you
  • Do not do this exercise explosively, controll the motion at all times

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Muscles

Strength

Primary

  • Neck
  • Semispinalis capitis
  • Splenius
  • Rectus capitis posterior major
  • Rectus capitis posterior minor
  • Obliquus capitis superior
  • Longissimus cervicis
  • Longissimus capitis
  • Upper trapezius
  • Obliquus capitis inferior

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Equipment

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

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Appears in

Strength
Joint movements
Neckextension
trains stretches

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Regressions

e0tf

Assisted wrestler bridge

Novice
e0v7

Lotus fish pose

Intermediate
w01c

Tripod headstand forward roll

Intermediate
e193

Straight legs neck bridge

Intermediate
e050

Tripod headstand straight legs lift

Novice
e0v6

Fish pose

Novice
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