Neck Bridge Prone

Coaching cues

• Place a thick pad on the floor; kneel with toes tucked, hands under shoulders, and forehead on the pad.
• Gently tuck the chin to create a long neck and brace your abs.
• Press into your forehead and toes to lift the knees slightly, raising the hips into a pike.
• With hands lightly assisting, slowly shift your body forward to load the forehead without collapsing the neck.
• Pause briefly, then shift back to reduce load while maintaining alignment and steady breathing.
• Perform small, pain-free rocks for reps, keeping movements slow and controlled.
• Lower the knees back to the floor to exit the position.