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Neck · Strengthening

Cervical Bridge

Cervical bridge, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Cervical Bridge exercise

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. Slowly lift your pelvis by contracting your glutes until your shoulders, pelvis, and knees are aligned, without arching your back. Hold this position for 2 seconds, then gently lower down.

Tips: Keep the pelvis stable and avoid arching the lower back. Contract the glutes well to protect the cervical spine.

Progression: Gradually increase the hold time at the top from 2 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on the back with knees bent and feet flat on the floor
Clinical goal
Muscle strengthening of the cervical region and pelvic stabilization
Also known as
pelvic lift, glute bridge, cervical strengthening exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.