Neck Bridge Supine

The Neck Bridge Supine is an exercise that focuses on building strength and stability in the neck and upper back. It begins with the user lying on their back on the floor, with their knees bent and feet firmly planted. The user then drives their hips up off the floor to perform a glute bridge, transitioning to supporting their weight on their head. This movement should be done slowly and with caution, as it can be uncomfortable when done improperly. The user should hold the bridge for a period of time before carefully returning their hips to the floor. This exercise is great for strengthening the neck and upper back muscles, and can help improve posture and reduce pain.

1. Start by lying down on your back on the floor.
2. Bend both of your knees and place your feet flat on the ground.
3. This position will be your starting point for the exercise.
4. Begin the exercise by pushing your hips up off the floor.
5. As you lift your hips, transfer your weight onto your head.
6. Make sure to perform this movement slowly and listen to your body.
7. If you feel any serious discomfort, stop or adjust the exercise accordingly.
8. Hold the neck bridge position for a period of time.
9. Carefully lower your hips back down to the floor.

1. Start slowly and gradually increase the intensity of the exercise over time.
2. Listen to your body and stop if you feel any serious discomfort or pain.
3. Ensure that your feet are firmly planted on the ground before initiating the exercise.
4. Support your weight on your head only after your back has come off the ground during the glute bridge.
5. Maintain proper form throughout the exercise, keeping your neck and upper back in a straight line.
6. Do not push your neck forward or strain your neck muscles during the movement.
7. Avoid jerky or sudden movements, as this can strain the neck and upper back.
8. Hold the neck bridge for a comfortable period of time, gradually increasing the duration as you become stronger.
9. Use a mat or towel to cushion your head and protect your neck during the exercise.
10. If you have any pre-existing neck or back conditions, consult with a healthcare professional before attempting this exercise.

The Neck Bridge Supine can be incorporated into workouts to target the neck and upper back muscles. Here are a few ways to incorporate this exercise into your routine: 1. Warm-up: Start your workout with a few sets of Neck Bridge Supine to warm up the neck and upper back muscles. Perform 2-3 sets of 10-12 repetitions, focusing on good form and control. 2. Strength training: Include the Neck Bridge Supine as a part of your upper body strength training routine. You can perform it after exercises like push-ups or shoulder presses to specifically target the neck and upper back muscles. Aim for 3-4 sets of 8-10 repetitions, gradually increasing the difficulty as you get stronger. 3. Core workout: Add the Neck Bridge Supine to your core workout routine to engage the neck and upper back muscles along with the core. You can combine it with exercises like planks or Russian twists to create a challenging and effective core workout. Aim for 2-3 sets of 12-15 repetitions, focusing on maintaining proper form throughout. 4. Rehab and injury prevention: If you have a history of neck or upper back pain, incorporating the Neck Bridge Supine into your workout routine can help strengthen and stabilize these areas, reducing the risk of future injuries. Start with 1-2 sets of lower repetitions (6-8 reps) and gradually increase the sets and reps as your strength improves. Remember to always listen to your body and consult with a