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A strong and healthy neck is important to anyone, whether it's a martial arts professional or an office worker. There are quite a few exercises that you can use to develop your neck muscles. The wrestling bridge stands out especially among them. If you start doing this exercise regularly, you will get the protection you need from martial arts, fitness and daily life injuries. In this article, you will learn all the information you need to know about the wrestling bridge exercise.

Neck muscles

There are quite a few muscles in the neck. They can be divided into three large groups - deep, middle and superficial. They participate in turning and tilting the head, and also keep it in a straight position. In addition, they are involved in the processes of swallowing, breathing and sound reproduction. For example, the scalene muscle is involved in raising the ribs during inhalation, and the digastric muscle is involved in chewing food and swallowing.

Neck Anatomy

I suggest you plunge into all the intricacies of one of the most important parts of our body for a while. In anatomy, it is customary to divide the neck muscles into three parts:

  • Deep, responsible for the movement of the head: its tilts to the sides, back and forth, as well as rotation. They, in turn, are divided into two subgroups: lateral - located away from the axis of the spine and medial - located closer to the axis. It is this group that includes an array of muscles called the long extensors of the neck
  • Median muscles, which are actively involved in such important processes as swallowing, opening the mouth and forming speech. We are less interested in them than others
  • Superficial, represented by only two muscles: the subcutaneous cervical and sternocleidomastoid. The first one tightens the skin, protecting the saphenous veins from compression. The second one rotates the head and throws it back

Do not forget about the trapezoid, which covers a whole layer of deep muscles. It is the developed upper trapezoidal beams that give the neck the shape of a cobra. This muscle is responsible for turning the head in its direction, with a one-sided contraction, and for tilting the head back. With a fixed head, the upper bundles raise the shoulder blades

The importance of neck strength

Most people are intimidated by exercising in this body part because they think they might hurt themselves. But this is exactly the reason why you need to train your neck muscles. These muscles must be strong enough to support the cervical spine and skull.

Certainly professional athletes (soccer players or wrestlers) need absolute neck strength. Compared to other athletes, it is the wrestlers who have the strongest and most powerfully developed necks. This allows you to protect yourself from damage and suffocation, and also helps with a missed blow to the head, cushioning and extinguishing the blow.

The wrestling bridge is a key exercise for developing neck muscles. However, this exercise is beneficial for the whole body. The spine and the entire musculature of the back of the body are included in the work. Even the abs, legs and hips are involved. Therefore, it is reasonable to implement the wrestling bridge for absolutely everyone, including women and children.

How to learn how to make a bridge

Before learning how to get on the bridge, you need to understand that there are two different options:

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