Neck · Strengthening
Cervical bridge with elbow support
Cervical bridge with elbow support, 3 sets, 10 repetitions, hold 2 seconds at the top
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Hold: 2 seconds at the top position
Description: Lie on your back with knees bent and feet flat on the floor, elbows supported on the ground to support the head. Slowly lift your pelvis by contracting the glutes until your shoulders, pelvis, and knees are aligned, without arching the back. Hold this position for 2 seconds, then gently lower the pelvis back to the ground.
Tips: Keep the pelvis stable and avoid arching the lower back. Contract the glutes well to protect the cervical and lumbar spine.
Progression: Gradually increase the hold duration from 2 to 5 seconds as the exercise becomes easier.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- mat
- Starting position
- Lying on the back with knees bent, elbows supporting the head on the ground
- Clinical goal
- Strengthen muscles around the cervical region and stabilize the pelvis
- Also known as
- cervical bridge with elbow support, pelvic lift cervical, lumbar stabilization bridge
