Neck bridging exercises are commonly used by athletes participating in boxing, wrestling and mixed martial arts. Having a strong neck can help these athletes prevent getting knocked out, and the head can be used like an extra limb in certain grappling positions. Neck bridging is one of the best ways to train the muscles in the neck for this type of use. These exercises can be dangerous if not performed correctly.
Standard Bridge
The standard neck bridge starts with the hands down by the head, and the top of the head down on the ground. The feet are down, slightly wider than shoulder width, with the toes planted firmly, and the hips in the air. In a very slow and controlled manner, roll forward and back, while maintaining balance on the hands, progressively taking weight off the hands. As the neck gets stronger, you can attempt this exercise without hands, with a spotter nearby to ensure you do not injure yourself.
Lateral Roll
The lateral neck roll is a variation that begins in the same position as the standard neck bridge. Instead of moving forward and back, roll ear to ear. This helps to both stretch and strengthen the muscles of the cervical spine. Much like you would with the standard neck bridge, start with the hands down to help support, and very gradually work towards no hands.
Back Bridge
The back bridge can be modified to work the neck as well. Lying with your head and shoulders on a Swiss ball, allow your hips to drop down--this is the starting position. Lift your hips up as high as you can, lifting up onto the toes, while rolling the head back so that the head is the only thing on the ball. This exercise can be done on the ground--both offer a great amount of strength work for the neck, each providing a slightly different stimulus. The ball makes the movement a little easier to perform, but the end position is harder to hold because you could potentially roll off the ball. The ground version is more stable, but places more stress on the muscles of the neck. If you are not quite strong enough for the ground, have a spotter to help stabilize the ball.
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