Wrestler's Neck Bridge

Starting in a glute bridge position with your feet flat and knees bent, place a pad under the crown of your head. You can use a yoga mat, sponge pad, or an ab mat as seen in the video. Start with your arms on the ground for safety. Loading your weight onto the back of your head, pick the chin up as high as you can until the top of your head is flat on the mat. This will load the neck and upper back. Lower yourself under control until your back of your head and spine are resting on the ground again. When you get comfortable or if this is too easy, try this without hands, with your hands either grabbing your hips or with hands clasped across your abdomen.