Neck Bridge Prone

How to perform it

Step-by-step instructions

1. 01Kneel on a thick mat and place the top-front of the head on the surface with both palms beside it.
2. 02Walk the knees back and lift the hips into an inverted bridge while keeping substantial support through the hands.
3. 03Brace the abdomen and glutes, keep the chin slightly tucked, and distribute pressure broadly across the head.
4. 04Hold the position without rolling the head, twisting, bouncing, or allowing the hips to collapse.
5. 05Lower the knees and hips first, unload the head completely, and only then lift the head from the mat.