Neck bridge prone

Place a thick pad on the floor; kneel with toes tucked, hands under shoulders, and forehead on the pad. Gently tuck the chin to create a long neck and brace your abs. Press into your forehead and toes to lift the knees slightly, raising the hips into a pike. With hands lightly assisting, slowly shift your body forward to load the forehead without collapsing the neck. Pause briefly, then shift back to reduce load while maintaining alignment and steady breathing. Perform small, pain-free rocks for reps, keeping movements slow and controlled. Lower the knees back to the floor to exit the position.