Wall Front Neck Bridge
The Wall Front Neck Bridge primarily works the Sternocleidomastoid, with secondary activation of the Erector Spinae, Levator Scapulae, Trapezius (Upper) and stabilizer support from the External Obliques, Rectus Abdominis, Rectus Femoris. It is a bodyweight isolation exercise at intermediate difficulty.
A bodyweight isolation push exercise targeting the Sternocleidomastoid.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Sternocleidomastoid |
| Secondary | Erector Spinae, Levator Scapulae, Trapezius (Upper) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Sternocleidomastoid (neck)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
Instructions
- Preparation: Place small or folded cushioned mat on wall or column approximately chest height. With hands supporting mat on each side, stand back so feet are away from wall or column with body leaning forward. Place top of forehead on mat. Fold hands behind low back or hips. Execution: Roll down onto forehead until nose touches mat. Roll up onto top of head until chin touches upper chest. Repeat. Comments: Keep body somewhat straight bending spine and hips slightly as head rolls down. Exercise involves neck flexors as well as neck extensors. Seecontroversial exercises.
Alternative Exercises
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