Neck Bridge Prone
Neck Bridge Prone is a great exercise to strengthen and stabilise the neck and core muscles. It involves starting in a prone position on the hands and knees, then gradually transitioning to supporting your weight on the head. It should be done slowly and with caution, as any discomfort or pre-existing neck injuries should be avoided. Once the neck bridge is held for a period of time, the hands and knees should be carefully returned to the floor. This exercise is an effective way to build strength and stability in the neck and core.
Type:
Strength
Muscles Used:
Neck
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- Strengthens and stabilises the neck and core muscles
- Helps improve posture and balance
- Increases blood flow to the neck and spine
- Helps to reduce tension and stiffness in the neck and shoulders
- Can help to alleviate headaches and neck pain
- Enhances coordination and agility
- Improves balance and stability
- Can help to reduce stress
Step by Step Instructions For Neck Bridge Prone
- Start by getting into a prone position on the floor, with your hands and knees touching the ground.
- Position your head next to your hands, but slightly closer to your legs. Then, straighten your legs and lift your hips up, creating an inverted “V” shape with your body.
- Gradually shift your weight onto your head by lifting your hands off the ground. It’s important to perform this movement slowly and listen to your body. If you experience any significant discomfort or have a previous neck injury, it’s best to avoid this exercise.
- Maintain the neck bridge position for a desired period of time, focusing on proper form and breathing. Remember to engage your core muscles to support your body.
- Carefully lower your hands and knees back to the floor, returning to the starting position.
Warm Up Tips
- Before starting the Neck Bridge Prone exercise, make sure to warm up your neck and core muscles with some gentle stretching and mobility exercises.
- Start by gently moving your neck from side to side, and then slowly rotate it in circles to loosen up the muscles.
- Next, perform some gentle neck stretches by tilting your head to one side and holding for a few seconds, then repeating on the other side.
- To warm up your core, you can do some basic exercises like plank or bird dog to engage the abdominal muscles.
- Take a few deep breaths to relax and focus your mind before starting the exercise.
- Begin the Neck Bridge Prone exercise by positioning yourself on the floor, on your hands and knees.
- Place your head next to your hands but a few inches nearer your legs, and extend your legs to lift your hips up into the air.
- Slowly remove your hands from the ground and transition to supporting your weight on your head. Take your time with this movement and listen to your body.
- If you feel any serious discomfort or pain, back off and avoid pushing yourself too hard, especially if you have any pre-existing neck injuries.
- Once you have achieved the neck bridge position, hold it for a period of time. Start with a few seconds and gradually increase the duration as you become more comfortable and stronger
Neck Bridge Prone Safety Tips
- Start slowly: Begin the exercise slowly and gradually increase the intensity over time. Rushing into the exercise can lead to injury.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience serious discomfort, back off or stop the exercise altogether.
- Avoid if you have neck injury: If you have any pre-existing neck injury, it is best to avoid this exercise. Consult with a healthcare professional before attempting it.
- Maintain proper form: Make sure your head is aligned with your body and not tilted to one side. This will help prevent strain on the neck.
- Engage your core: Activate your core muscles throughout the exercise to provide stability and support.
- Use a padded surface: Perform the neck bridge prone on a soft and padded surface to minimize the impact on your head and neck.
- Start with shorter holds: Begin by holding the neck bridge for a shorter period of time, gradually increasing the duration as you build strength and stability.
- Warm-up before: Prior to performing the exercise, warm up your neck and core muscles with gentle stretches and movements.
- Consult a professional: If you are unsure about the proper technique or have any concerns, seek guidance from a qualified fitness professional or healthcare provider.
- Do not overexert yourself: Do not push yourself beyond your limits. Only perform
Incorporating Into Other Workouts
One way to incorporate the Neck Bridge Prone exercise into workouts is by including it as part of a warm-up routine. Before starting any intense exercises or weightlifting, performing a few sets of Neck Bridge Prone can help activate and engage the neck and core muscles. This can help prevent injuries and improve overall stability during the workout.
Another way to incorporate this exercise is by including it in a circuit training routine. Circuit training involves performing a series of exercises back-to-back with minimal rest in between. Adding the Neck Bridge Prone into the circuit can provide a challenge for the neck and core muscles while also targeting other muscle groups.
Additionally, the Neck Bridge Prone can be used as a standalone exercise in a strength training routine. It can be included as part of a core workout or incorporated into a routine specifically targeting the neck muscles. Gradually increasing the duration of holding the neck bridge can help progress and build strength over time.
It is important to remember to start with proper form and technique, and to listen to your body. If any discomfort or pain is experienced, it is crucial to back off and modify the exercise accordingly. Consulting with a fitness professional or trainer can also provide guidance on incorporating the Neck Bridge Prone into a personalized workout routine.