Neck Bridge Prone Exercise Guide
Exercise Profile
- Target
- Sternocleidomastoid
- Equipment
- Body weight
- Body Part
- Neck
- Primary Muscle
- Sternocleidomastoid
- Secondary Muscles
- Trapezius Upper Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Prone Neck Bridge
How to: Neck Bridge Prone
- Lie face down on a mat with your forehead resting on the ground.
- Position your hands behind your back or at your sides.
- Gently lift your head and upper body off the ground by engaging your neck muscles.
- Hold the position for a few seconds, then lower back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Raising the hips too high, which can cause neck strain.
- Arching the lower back instead of keeping it neutral.
Modifications
- Perform the exercise with a towel or mat under your head for comfort.
- Start with smaller ranges of motion to build strength.
Tips
- Engage your core to maintain stability while performing the exercise.
- Focus on controlled movements to avoid straining your neck.
Neck Bridge Prone Alternatives
Tags
neck
strength
body weight
core stability
isometric
intermediate