Stationary bear crawl: Neutral neck hold

Category: Neck 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 under shoulders, 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
  • Head/neck moving out of neutral line. Watch for wrinkles near the base of the neck
    • Cue "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 muscles to stabilize the head, preparing for the physical demands and contact nature of rugby
  • Rugby-specific position (e.g. scrum)
  • Reinforces safe, neutral neck position
  • Activates and strengthens muscles of the shoulders and trunk