Top Neck Stabilization Exercises to Build Strength and Stability While Avoiding the Neck Bridge
- garagetrainingreha
- 11 minutes ago
- 2 min read
Why You Should Avoid the Neck Bridge and What to Do Instead
Over the years, I’ve encountered many variations of the bridge exercise. Recently, I came across one called the neck bridge. Traditionally used in wrestling and gymnastics, and even appearing in some yoga practices, it’s often promoted for mobility, flexibility, and neck strength. Despite these supposed benefits, I, along with many other experts, strongly recommend avoiding the neck bridge.
Why Avoid the Neck Bridge?
The risks far outweigh the rewards.
Compressive forces on the cervical spine: The neck bridge places extreme pressure on the cervical vertebrae, nerves, and discs.
Vulnerability of the cervical spine: The neck is the most mobile part of the spine, which also makes it the most prone to injury.
Research-backed concerns: Jacob Horstman, PT, DPT, et al., in Cervical Stabilization Exercises in People with Neck Pain Following Concussion, noted that even minimal sustained force can challenge stabilizing structures and increase joint laxity.
Clinical experience: In my 21 years as a Physical Therapist and 27 years as a Licensed Massage Therapist, I’ve seen that most people lack adequate neck stabilization. Focusing only on large, global muscles (like the sternocleidomastoids) ignores the crucial deep stabilizers that truly protect the neck.
Safer Alternatives: Cervical Stabilization Exercises
Instead of risky end-range bridges, I prescribe evidence-based exercises that strengthen the deep stabilizers of the neck. These are safe, effective, and adaptable for most individuals.
1. Supine Deep Neck Flexor Exercise
Use a pressure biofeedback cuff set at 20 mmHg.
Perform a gentle chin tuck, holding for 5 seconds, then rest for 5 seconds.
Progress gradually: 22 → 24 → 26 → 28 mmHg.
Once mastered, add arm/leg movements or slight head lifts for progression.
2. Sidelying Deep Neck Flexor Exercise
Place a towel roll under the neck.
Perform a chin tuck/retraction, then slowly lift your head to neutral.
Start small if needed.
Hold for 5 seconds, repeat 5 reps.
3. Prone Deep Neck Flexor Exercise
Begin with your forehead resting on a towel roll.
Progress to propping up on your elbows.
Build tolerance gradually with short holds.
4. Seated Deep Neck Flexor Exercise
Sit tall on a chair or stability ball.
Engage abdominals, retract shoulder blades, and perform a chin tuck.
Hold for 5 seconds, repeat 5–10 reps.
Progress by adding arm movements, leg marches, or alternating arm/leg marching.
Progression Beyond the Basics
Once you’ve mastered these four foundational exercises with proper mechanics, you can advance to:
Head presses against a ball on the wall
Bench-supported stabilization drills
Active resistance band exercises
Final Thoughts
Neck health is too important to risk with unsafe exercises like the neck bridge. By focusing on deep stabilizers, you build strength and resilience without compromising safety.
It’s best to begin these exercises under the guidance of a skilled provider to ensure proper technique and avoid injury. As a Doctor of Physical Therapy and Licensed Massage Therapist, I’d be honored to help you start your journey toward safer, stronger neck health.
Contact me today, and let’s get started.
#Live Inspired!
Karen Baltz Gibbs, PT, DPT, CSCS, LMT, CMP, Owner Garage Training & Rehab Gym
phone: 971-719-3162
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