Assisted wrestler bridge

Muscles

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

Technique

1. Start in a Bridge position and bend your arms to lower yourself down until the crown of your head touches the floor. This is the starting position.
2. Keeping your palms and head in contact with the floor, slowly bend your head forwards, tucking your chin towards your chest
3. Finish the motion when your neck and upper shoulders rest on the floor and pause
4. Smoothly press up, using your neck and assistance from your arms

Form tips

1. Your head should stay in contact with the ground the whole time.
2. Progress by limiting the amount of assistance given by your arms
3. To alleviate discomfort to your head, perform the exercise on a soft surface or use a soft support like a towel.

Risks

1. The exercise puts a significant amount of force on the neck and skull. Warm up properly and make sure your neck is strong enough to support you

Similar Exercises

• Sphinx pose leg flutters
• Arch body twist
• Reverse penguin
• High flying whale
• Wheel on foot

Equipment

• Ground (hands or body)