The back bridge

[DanBor]

Hello, I'm not sure this is the right place for this topic but I'll post it anyway.

For some time now I'm interested to start practising the back bridge.
How many of you guys are practising it? Could you explain how to start practising it from beginning, what are the hazards,....?

So if anyone has any personal experience with bridging, some info would be appreciated.

Thanks.

[dragon]

I don't perform the back bridge with hands on the floor.I do perform back/front bridging for my neck though.

Dragon.

[DanBor]

I'm interested in back bridge with hands on the floor. I did some reading on the topic mostly from Matt Furey and Mark Mahler. But I prefer to hear it from people's personal experience, before I jump into it, you know, what are the real benefits, and most important is there any risk for damaging the spine or something.
Matt Furey said it is "the king of all exercises", but I'm a little sceptical.

[mat]

I'm interested in back bridge with hands on the floor. I did some reading on the topic mostly from Matt Furey and Mark Mahler. But I prefer to hear it from people's personal experience, before I jump into it, you know, what are the real benefits, and most important is there any risk for damaging the spine or something.
Matt Furey said it is "the king of all exercises", but I'm a little sceptical.

Real benefits are similar to the wrestler's bridge (back bridge on head as dragon suggests), with the additional benefit of developing shoulder strength and flexibility.

I've been doing back bridges (both hands and head) for quite a while now. Doing it on my head is much easier and I can easily do it for 1-2 minutes. Bridge on hands is much harder, partly cos I have a stiff back and shoulders, and I can hold it for about 30 seconds at the moment, but I'm improving.

When I first started bridging, I could not even lift my head off the floor as my hands would slip away (no back flexibility). I fixed this by practising wall walking (also promoted by furey) right down into a back bridge, and then back up again. Once I could do this I could do a much better back bridge and it took me about 2-3 weeks to go from no bridge to holding one for 30 seconds. You do need to practise them every day though.

I'm completely hooked on them - I do them at least twice a week if not every day. I get such a rush and energy surge after I do them. Makes you sweat like hell and works the whole body in a way no other exercise can.

I don't believe they are dangerous at all. If you're new to them your back might hurt like hell but it's only because you're using muscles you've never trained before! As always you should check with your doc if you have any doubts or a history of back problems. Progress comes very very quickly if you do them every day.

Cheers,
Mat

[DanBor]

Thanks a lot Mat. That's exactly what I needed to hear.
So I guess I'm gonna try them.
Thanks again.

[Tim...]

Hi.

Here are a few pointers I picked up at Yoga:

- Try to keep your feet pointing forwards, not splaying out to the sides. This will reduce the likelyhood of you "pinching" in your lower back.

- Try not to tense your lower back and glutes excessively. Instead think of pushing with the thighs.

- Think less of bending your back and more of expanding your chest. It's subtle, but it feels different.

- Once you can get our head off the floor, try to push you weight towards your hands. This should reduce the strain on your wrists and over time allow you to walk your feet towards your hands.

- Try to keep your breathing steady, rather than holding your breath. Sounds obvious, but it's easy to forget

Cheers

Tim...

[DanBor]

Thanks.