2024-01-10 17:00:12
The back bridge, also known as the bridge, is an exercise that requires strength and flexibility. From the gymnasticthe back bridge deserves to be known because it is a complete exercise.
As you can imagine, it takes strength in your upper body and legs to be able to lift yourself off the ground and into a bridge position.
But you also need a lot of flexibility, particularly in the spine, shoulders and hips.
Here is a complete guide to help you perform the back bridge: the execution technique, advanced variations, adaptations in case of lack of mobility, additional stretches, the correct warm-up, etc.
To get started, learn the technique of performing the classic back bridge.
Starting position:
- Lie on your back with your knees bent and your feet flat and shoulder-width apart.
- Place your hands behind your shoulders, palms flat on the floor, fingers pointing toward your shoulders.
Execution :
- From this position, push with your arms and legs simultaneously to lift your back and pelvis off the floor.
- Try gradually straightening your arms and legs to form a reverse curve with your body.
- Be sure to keep your hips high and not force the curvature of your back too much, especially if you are a beginner.
- Once comfortable, try to bring your shoulders forward above the wrists, or even beyond them for a perfectly executed back bridge.
To come down from the back bridge:
- Tuck your chin to your chest to protect your spine and neck during the descent.
- Bend your elbows and slowly lower your body to the floor.
- Gently place your head on the ground.
- Put your glutes down.
Variations for beginners before making a complete back bridge
To be able to perform a back bridge, it is preferable to start with more accessible exercises.
Here are 3 variations that will help you tame this movement which at first glance may seem impressive.
Try holding the position of each of these variations for 30 seconds.
1/ Progress on the wall
Firstly, it is interesting to work on your back mobility.
Here is an excellent exercise to prepare the back for back bridge.
Stand with your back to a wall, and position your hands on the wall, shoulder width apart.
Slowly, lower your hands to the floor and try to straighten your arms by pushing your hands hard once morest the wall.
If you lack mobility in your back and shoulders, this will already be a good challenge!
2/ Back bridge with raised feet
You can perform a back bridge with your feet elevated on a support such as a step, a large book, a brick or even a chair.
To do this, position yourself as for the back bridge, with both feet on the support and push through your arms and legs to create the bridge as explained previously.
This variation will further activate the muscles of the shoulders, arms and upper back to stabilize the body.
The feeling of stretching in the spine and elbows will be less compared to the classic back bridge.
3/ Back bridge with raised hands
If your lack of mobility is in the wrists, you can use this adaptation.
Take yoga-type bricks or, failing that, two large books and place them once morest a wall or a stable support in an inclined position, shoulder-width apart.
Perform the bridge with your feet on the ground and your hands on the bricks.
Little by little, you can gradually bring your feet closer to your hands.
Mobility: the key to successful back bridge
As you can see, the back bridge is a combination of muscular strength but also muscular and joint flexibility.
And what makes this movement special is that it requires mobility… full body!
Without mobility, it will be difficult or even impossible to perform the back bridge correctly.
It is first necessary to have mobility in the shoulders.
Indeed, the bridge requires a good opening of the shoulders because the latter must pass behind the wrists.
Flexibility, mobility, but also strength and stability in the shoulders are essential to perform a back bridge correctly!
You also need mobility in the hips and spine.
You will have to succeed in opening the hips but also working on the extension of the spine to maintain the correct position of the back bridge.
But mobility doesn’t stop there!
We don’t necessarily think regarding it, but the wrists are very stressed when pushing from the ground to the final position with an extension of at least 90 degrees.
Full extension of the elbows is also essential to perform a back bridge.
Stretches to work on your shoulder, hip and spine mobility
If you lack flexibility in your shoulders, hips or spine, you will need to work on them specifically.
Here are three exercises to work on the mobility of the shoulders, hips and spine in isolation.
Mobility of the shoulders by working their opening once morest a wall:
Stand facing a wall and place both forearms on the wall so that the elbows are at shoulder height and form a 90-degree angle.
The palms of the hands are facing upwards.
From this position, slowly slide your arms upward, keeping your elbows and forearms in contact with the wall as much as possible.
You will feel a stretch in your shoulders and upper back. The farther you move your feet from the wall, the greater the stretch will be.
Hold this position for 30 seconds. Repeat this stretch ten times. Make sure to keep your shoulders relaxed and not arch your back.
Hip mobility with an iliopsoas stretch:
Get into the knight serving position: one knee on the ground and one foot in front, knee at 90 degrees. Lean your pelvis slightly forward, keeping your back straight.
Check that the knee remains above the ankle, if not, move your foot forward.
Hold this position for 30 seconds to 1 minute before switching legs.
Mobility of the spine in cobra posture:
Lie on your stomach with your legs extended behind you, with the tops of your feet once morest the floor.
Place your hands in front of you, then using your back muscles and without pushing too hard with your arms, gently lift your chest off the floor.
Keep your hips and lower body in contact with the floor.
Direct your gaze towards the ceiling to stretch your spine, particularly the thoracic region, but without straining the neck.
Hold this position for 30 seconds, maintaining smooth breathing.
Return slowly and with control to the starting position. The closer your hands are to your chest, the more intense the stretch will be.
If this is too difficult, you can place your forearms on the floor in front of you.
Warm up well before performing the back bridge
Before embarking on the back bridge, do not neglect warming up, particularly in the shoulders, wrists and back.
Wrist warm-up
The wrists are particularly stressed. Here are two exercises to properly mobilize the wrists:
First exercise:
Place yourself in a quadrupedal position, hands under your shoulders and knees under your hips. Make circles from left to right with your upper body, going further and further in terms of amplitude, especially towards the front. Change direction of rotation. Duration: 30 seconds in one direction then 30 seconds in the other direction
Second exercise:
Still in the quadrupedal position, place your hands in different positions: to the side, backwards, forwards, on the back of the hand, fingers inward, toward the knees, etc. Duration: 30 seconds
Shoulder warm-up
As with the wrists, the shoulders are a key point for successful back bridge. Here are two shoulder muscle and joint warm-up exercises.
First exercise:
Standing, make arm circles forward. Keep your arms straight and try to make larger and larger circles. Do the same backwards. Duration: 30 seconds forward then 30 seconds backward.
Second exercise:
The second exercise to warm up the shoulders is to do the tabletop position. Place yourself on your back, feet on the floor hip width apart, buttocks on the floor, fingers turned backwards. Tighten your glutes and raise your pelvis to find yourself in a “table” position, knees bent. Stick your chest out and look up. Duration: 30 seconds held in the high position
Third exercise:
Finish the shoulder warm-up with a “shoulder tap” plank. In a plank position on your feet or knees, shift your body weight forward and then raise one hand toward the opposite shoulder. Rest your hand, controlling the movement. Do the same with the other arm. It is possible to perform this exercise on the knees, the important thing being not to work on the core but to warm up the shoulders. Duration: 30 seconds alternating right and left arm
Back warm-up
Last important point: mobilize and warm up the back. Here are two exercises.
First exercise:
Make the half-bridge. To do this, place yourself on the ground, feet hip-width apart and arms alongside your body. Slowly lift the glutes off the ground then push the hips toward the sky, rolling vertebrae by vertebrae. Return to the initial position by gently unrolling vertebrae by vertebrae. Duration: 30 seconds of rolling up and down
Second exercise:
Finish with a “roulé boulé”. Sitting on the edge of a mat, bring your knees to your chest and then tilt backwards. Return to a seated position and repeat, trying to leave the imprint of each vertebra of the spine on the mat. Duration: 30 seconds
4 advanced back bridge variations for experts
Have you mastered the back bridge perfectly with your shoulders behind your wrists and your legs straight?
Strength and mobility are your strengths and would you like to take it to the next level? Challenge yourself by trying these advanced level variations:
One-arm back bridge
As its name suggests, it is possible to do the bridge on one arm!
It is essential to have very good shoulder mobility and also strength in the arms to be able to do this variation.
Place yourself on the ground as for the classic back bridge, with one hand on your pelvis.
From this position, push your arm into the ground to create the bridge. The push is not easy but it is possible! Do the same with the other arm.
Single leg back bridge
Also try this variation with only one leg on the ground. You can stretch your leg towards the sky while pointing your toes for a more aesthetic look! Good luck…!
Back bridge market
Another challenge: the back bridge market! Move one hand forward then the opposite foot in the same direction, forward.
Do the same with the other hand and foot. After taking a few steps, do the same thing in the other direction: backwards. Try to keep your hips fixed and high throughout the exercise.
Back bridge starting standing
Stand up and lean back.
Place one hand on the ground then the other or both at the same time if you are comfortable.
Then, place yourself in “back bridge”. The most trained can try to stand up by going the opposite way.
Adaptations and safety instructions not to be neglected
- Use a gym mat or mattress in the event of a fall or to cushion an uncontrolled descent.
- Don’t neglect the warm-up!
- For people who lack overhead mobility or who are stiff in the cervical area, look down during the back bridge. Indeed, it is normal for the neck to move forward into a flexed position during the back bridge, as the shoulders and spine open. But be careful, the neck region remains fragile, so you must let it move naturally and in no case exaggerate this forward movement of the neck.
- If your lack of mobility is in the wrists, use yoga-type blocks to relieve your wrists while continuing to benefit from the other benefits of bridge. Refer to the exercise: “Back bridge with raised hands”.
- If you experience significant pain, stop your training immediately. Stay tuned to your body…
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