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Neck Bridge Prone

Exercise Profile

Body PartNeck
EquipmentBody weight
Primary MusclesSternocleidomastoid
Secondary MusclesTrapezius Upper Fibers
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Introduction to the Neck Bridge Prone

The Neck Bridge Prone is an effective exercise that strengthens and improves flexibility in your neck, shoulders, and upper back, making it beneficial for people involved in sports like wrestling or football where neck strength is crucial. It's also suitable for anyone looking to improve posture, reduce neck pain, or recover from related injuries. By incorporating this exercise into your routine, you can enhance your muscular endurance, prevent injuries, and improve overall body functionality.

Performing the: A Step-by-Step Tutorial Neck Bridge Prone

  • Place your hands on either side of your head with your fingers pointing towards your shoulders, this is to provide support and balance.
  • Slowly lift your hips off the ground while simultaneously pushing your torso upwards, using your hands and feet as support until your body forms a bridge.
  • Hold the bridge position for a few seconds, making sure to keep your neck long and your gaze towards your knees.
  • Gently lower yourself back down to the starting position, making sure to keep your movements smooth and controlled to avoid injury. Repeat the exercise as required.

Tips for Performing Neck Bridge Prone

  • Gradual Lift: Slowly lift your hips and torso off the ground while keeping your neck and head stationary. Avoid the common mistake of jerking or using a sudden movement to lift your body. This can strain your neck and spine. Your movements should be smooth and controlled.
  • Neck Support: The weight of your body should be evenly distributed between your feet and the back of your head, not your neck. Your neck should be relaxed and in a neutral position. Avoid pushing your neck too hard into the ground as this can cause unnecessary strain.
  • Breathing Technique: Practice proper breathing techniques. Inhale as you lift your body and exhale as you

Neck Bridge Prone FAQs

Can beginners do the Neck Bridge Prone?

Yes, beginners can do the Neck Bridge Prone exercise, but it is recommended to do so under the guidance of a professional trainer or physiotherapist. This exercise puts a lot of stress on the neck and spine, so it's important to use proper form to avoid injury. Also, it's crucial to start slow and gradually increase intensity as strength and flexibility improve. If any discomfort or pain is felt during the exercise, it should be stopped immediately.

What are common variations of the Neck Bridge Prone?

  • The Weighted Neck Bridge Prone: In this variation, a small weight plate is placed on the forehead to increase the intensity of the exercise and further strengthen the neck muscles.
  • The Neck Bridge Prone with Resistance Bands: In this version, resistance bands are used to add tension, increasing the strength and endurance of the neck muscles.
  • The Isometric Neck Bridge Prone: This variation involves holding the bridge position for a set amount of time, improving muscular endurance and stability.
  • The Neck Bridge Prone with a Yoga Block: This version involves placing a yoga block under the forehead for added support and to help maintain proper alignment during the exercise.

What are good complementing exercises for the Neck Bridge Prone?

  • The Shoulder Shrugs exercise is a great complement to Neck Bridge Prone because it targets the trapezius muscles which support the neck, helping to improve neck strength and stability.
  • The Deadlift is another exercise that complements Neck Bridge Prone as it strengthens the entire posterior chain, including the neck, back, and hip muscles, thereby enhancing the overall performance and benefits of the neck bridge exercise.

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