Neck Bridge Prone

Neck Bridge Prone

The Neck Bridge Prone is an advanced exercise that targets the muscles of the neck, upper back, and core. This exercise challenges your strength, flexibility, and stability, making it a great addition to your fitness routine if you're looking to enhance your overall athleticism. To perform the Neck Bridge Prone, you begin by lying face-down on the floor or on a mat. Place your hands next to your shoulders, fingers pointing towards your feet. Keep your elbows tucked in close to your body. Press into your palms and lift your upper body off the ground, extending your arms as much as you comfortably can. Engage your core and glutes as you slowly lift your chin towards the ceiling, keeping your gaze forward. Maintain a long, neutral spine by keeping your hips and shoulders aligned throughout the movement. Remember to breathe deeply and avoid any excessive strain on your neck. The Neck Bridge Prone helps to strengthen the muscles in your neck and upper back, which can improve posture and alleviate tension. Additionally, it can enhance your ability to move your head in different directions, making it beneficial for athletes involved in sports that require agility and quick reflexes. As with any exercise, it is crucial to warm up before attempting the Neck Bridge Prone and to listen to your body to avoid any pain or discomfort. Incorporate this exercise into your routine gradually, and always consult a qualified fitness professional to ensure it is suitable for your current fitness level and goals. Remember, technique and form are vital, so focus on quality over quantity when performing the Neck Bridge Prone.


  • Lie on your back with your knees bent and feet flat on the ground.
  • Place your hands palms down on the ground beside your ears, fingers pointing towards your feet.
  • Push through your hands and lift your head, neck, and shoulders off the ground, using your abdominal muscles.
  • Keep your gaze towards the ceiling and avoid straining your neck.
  • Hold this position for a few seconds.
  • Lower your head, neck, and shoulders back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to ensure maximum effectiveness and prevent injury.
  • Start with a light warm-up to prepare your neck and upper body for the exercise.
  • Engage your core muscles to provide stability and support during the movement.
  • Do not rush through the exercise; focus on controlled and deliberate movements.
  • Gradually increase the duration and intensity of the exercise over time to progress and avoid plateauing.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Stretch your neck muscles before and after the exercise to promote flexibility.
  • Avoid excessive neck movement during the exercise; maintain a neutral spine position.
  • Use a mat or towel to cushion your head and protect your neck.
  • Consult with a fitness professional before starting any new exercise to ensure proper technique and safety.


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