19 Jun How to Do Back Bridge Step-by-Step for Beginners
Even though aerial dance is challenging, getting into a back bridge was still the hardest thing I tried in 2018. If you used to sitting long hours and slouching, your shoulders might be one of the biggest blockers for the back bridge.
In this post, you can find stretching exercises for back stretches and shoulders, and a step-by-step guide on how to get into a bridge as a beginner.
1 Year Back Bridge Progress
How to Warm Up
Your body will reward you with progress when you treat it with care, so never skip warm ups! You can warm up with cardio or following exercises 1 in this video. Then you can try these steps to practice back bridges.
Two Blocks Against the Wall
Blocks are optional, but it will make it easier. Starting from an elevated surface will make it easier to push up to a bridge.
Lay between the blocks
Place the hands next to your ears, either on the blocks or the ground. Feet parallel, toes pointing to the back.
Start with Pushing Your Hip Up
Keeping the hands and feet position, and pushing the hip up just like the glutes exercise. As you progress to the next steps, remember this feeling and keep the glutes engaged. Use the rest of your body help you to get into the bridge.
Add Your Arms and Look at the Wall
Now let’s take a small step. Give a small push, just enough to lift your head off the ground and try to look at the wall. Repeat until you are comfortable with the movement. Make sure you don’t add any pressure on your neck.
Straighten the Arms and VoilĂ
After practicing the previous steps above, your body will understand the movement needed for bridges. If it is challenging for you now, take 10 min to practice improving your flexibility and come back and try again.
I am sure you will get it in no time! As your strength and flexibility improve, your bridge will get better and easy.
RECOMMENDED