Stationary bear crawl: Neutral neck hold
Category:ÌýNeck control & endurance
Level: 2
Carla van den Berg
- Neutral head/neck position throughout the exercise
- Eyes look down between hands
- Progress to have eyes look slightly forward while maintaining a neutral neck "Look up through the eyebrows
- Hands directly underÌýshoulders, elbows straight
- Shoulders engaged; look for a flat t-shirt sitting across the shoulder blades
- Flat, level back
- Knees directly under hips
- 90-degree angle at hips and knees
- Ìý
- Head/neck moving out of neutral line. Watch for wrinkles near the base of the neck
- CueÌý"Long, strong neck"
- Cue "Imagine a string attached to the top of your head pulling it forward"
- Rounded upper-back
- Cue "Pinch the shoulder blades down and back"
- Sagging lower-back
- Cue "Pull belly-button up towards ribs"
- Cue "Bring the hips higher"
- Knees too far back from hips
- Cue "Step the feet forward"
- Activates the neck musclesÌýto stabilize the head, preparingÌýfor the physical demands and contact nature of rugby
- Rugby-specific position (e.g. scrum)
- Reinforces safe, neutral neck position
- Activates and strengthens muscles ofÌýthe shoulders and trunk