|Utility:||Basic or Auxiliary|
Lying supine on well cushioned mat. Position feet very close to hips. Raise buttocks and low back slightly off of floor and fold hands on abdomen.
Extend hips and knees while pushing head back into floor. Roll back on head while arching spine high off of floor. Hyperextend neck back in attempt to bring forehead toward mat. Return body to close to mat until back of head and shoulders make contact with mat. Repeat.
Also known as wrestler's bridge. See controversial exercises.
Before attempting this exercise, beginners should perform movement on wall or column so neck structures have an opportunity to adapt. Standard neck exercise can also be used for progressive adaptation.
Exercise can be made more challenging by placing weight plate on abdomen.
- Trapezius, Upper
- Levator Scapulae
- Sternocleidomastoid, Posterior Fibers
- Erector Spinae
- Gluteus Maximus
- No significant stabilizers