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 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

Form tips

1. Your head should stay in touch with the ground the whole time.
2. 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 significant amount of force on the neck and skull. Warm up properly and make sure your neck is strong enough to support you
2. Do not do this exercise explosively, controll the motion at all times

Similar Exercises

• Lotus fish pose
• Tripod headstand forward roll
• Straight legs neck bridge
• Tripod headstand straight legs lift
• Fish pose

Equipment

• Ground (hands or body)