The Crazy Benefits of Back Bridge Flexibility
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- čas přidán 16. 06. 2024
- Do you ever notice how much you tend to hunch over due to the screens in our lives? What if I shared a single effective exercise that could undo the impact of slumped posture? Back Bridge Flexibility can be achieved by even the most stiff adults... here's how
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00:00 - Why Bridge?
00:34 - Bridge Benefits
1:25 - Where to Start
1:41 - Low Bridge
2:19 - One Arm Bridge
2:58 - Keep this in Mind...
3:23 - Foot Elevated Bridge
4:05 - Bridge Rotation
5:14 - Full Bridge Protocol
6:00 - Cobra Hang
6:15 - Couch Stretch
6:34 - Wall Downward Dog
7:00 - FREE Master Mobility
7:08 - My Bridge Journey
While many of us may have effortlessly performed back bridges as kids or encountered them rarely outside yoga classes, the exercise holds remarkable benefits that shouldn't be overlooked. Engaging in back bridge practice contributes to core strength, enhanced posture, increased flexibility, and a reduced risk of back pain. This exercise targets various muscle groups, including the core, hips, and glutes, fostering overall body fitness and well-being. - Zábava
The back bridge has been the most satisfying flexibility I have ever developed. I recommend training the back bridge 1 - 3x a week. Be sure to check out the NEW "Mastering Mobility in Your 30's & Up" program for more Back Bridge tips ➡ www.strengthside.com/mastermobility
Is safe to train and attempt it with herniated disk?
ask a doctor that one! @@antoniochiera9100
Asante sana. Swahili word meaning "thank you so much " From Nairobi Kenya.
SS, my sister is a physical therapist. I showed her your animal movement video. She said your mobility is every PT's _dream_ for their patients and themselves.
:) Thanks!
Training the back bridge was a fun journey for me. Feeling and seeing the difference in my spine, shoulders and hips was motivating. You guys crushed it with the regressions, stretches and overall advice 👍
THIS is the missing link I''ve been looking for! THX a lot!
This is great stuff. Thank you.
Excellent explanations and progressions. thank you so much.
Always gold from you. Thanks for sharing.
Thank you for the great tips. The comment on not having to reach the full bridge is really comforting. It is just such a long journey for many of us. Having narrowed down flexibility goals to 3 positions is amazing and easy to start addressing.
Your previous video on the 5 stretches you need was also perfect. This feels like a big brother to that one.
thanks I like the 3 goals because it does simplify things! Yeah low bridge and 1 arm will bring benefits for so many!
Great video! 🙌🏼
Thank you, I will try it
Thank you for video. I will do it.
Great content. Good show
Been watching your videos for a few years now and got my first bridge rotation today thanks to following the technique in this video. Thanks for all you do and keep up the great work!
amazing work congrats. howd it feel?
You want to maintain your mobility through your 30s and into your 40s? That's funny. I'm 68 and I'm gaining greater and great mobility by following your advice. I think I can reach the back bridge even though I haven't maintained it and I'm almost 70,. (Though truth be told, I'm pretty sure I could do the back bridge at an earlier time in my life.) Thank you for your videos and help. One of the most important exercise routines for me now is the animal moves I learned from your channel. 😊
Well that’s the key isn’t it, that you previously could back bridge. I’m in my 40s and have never been able to back bridge, it’s much harder to get there if you’ve never been there before!
Recently learned the backbridge kickover, this channel was a huge inspiration thank you :)
that's a hard one! Nice work
Great Content, guys! Wow, really inspiring! And best regards from Germany! 💪
Excellent
Thanks Josh. I had some low back pain which prompted me to work on the bridge in earnest. I used Trevor’s video and after many trials I unlocked the bridge and the bridge rotation. My back pain has left me. I always remember something you said on guided… the spine wants to move. Thanks and best wishes for 2024.
strong spine strong body :)
beautiful Josh!!! love this new video and will work on it. thank you! when are you coming for a visit:)
thanks!
this video is helpful
Mnogu blagodaram za ova video, ova e navistina golem problem , koj sekojdnevno sozdava migrena, bolki . Vednas ke pocnam so vezbite. Pozdrav od Makedonija, vas veren fan.
Just…excellent.
This channel need millions to view.
thanks :)
What a great video. The simplest promotion of exercise.
thanks!
Thank you so much! Some of the best explanations I have seen on youtube. Keep up the great work 🙌
thanks!
Great video with lots of interesting variation.
There some more harder variations in convict conditioning which shows at to go from standing to back bridge.
love that one!
I’m working on unlocking my hand/wrist/elbow mobility and strength first! Started on the floor and quickly discovered how locked up my hands and wrists were. But that’s a great position for arm movements along with hip thrusts. Still feels amazing in the thoracic region to have gravity in a different direction!
that's great. Yes the inversion is a great feeling!
Thank you !! What the model of your shoes please ?
Aw man, this made me think about being my teenage self doing back bends (what we called it) in my bedroom. I used to just go straight back and fall into a back bridge. Who knew this was good for me? Love your channel!!
oh yes that's an even more advanced version of the bridge. So good for you!
Really like everything you guys are doing and a real inspiration with a sense of genuiness. Just a thought but, wouldn't it be cool if u guys started a "boot camp" for people who are really stiff and wants to change how their body works and feels? Like a week or more to go away on a retreat in the woods (?) and just work on getting primal. Since I live in Sweden that would not be possible for me to go to but I would if I could 🤸
First besides the boys!! I practice my bridge daily at work thanks to you guys. Always get looks, but it's been priceless developing this practice
at work! love it
@@Strengthside you guys have been immeasurably inspiring to my love of movement. Move and play without shame, especially when you're sitting all day!!
I did a certification years back and one of the tests to pass was being able to hold a back bridge for 2 min, I bailed after 40 seconds and was the worst performance out of all the test movements.
I like this tips! But how will schedule the time take need for backbridge?
I do the 5 Tibetan Rites for many years, but I can't seem to extend my head downwards beyond the #4 (table extension) with my head being even with my chest. Have tried in the last recent months and again after watching this video. I would think it would be no problem, but it is. I will try the foot elevation position in your video and see if I can make some progress. Thanks for the video.
Some traditional movements like biceps curls, bench press, and push ups inhibit the range of the arms behind the neck... Even olympic weightlifters avoid such bodybuilders movements... Neeja Chopra, gold medal javelin thrower has an incredible routine for increasing back bending range of motion...
that's a great point
I stopped doing a back bridge during lockdown and sort of forgot about them - my goal is to get back to being able to do a full back bridge again. Thanks for the reminder and the tips for starting over!
it's a great goal!
Used to do wrestlers bridges, which are much like these. Would also highly recommend.
love the wrestlers bridge
I have so much respect for how you use and challenge your body. I always say I don't believe in just cardio, or just lifting weights. Also I don't believe in doing only both. We also need to stretch and do mobility exercises. May I add you are doing great work for all your chakras! So you are also working on your energy flow 🙏🏼
best to do it all :)
I used to do these every day for High Jump in college. But after some wrist surgery I can't do these anymore (at least for now) and that really kills me.
I’ve got a TFCC tear in my wrist and am seeing a surgeon soon. Can’t do pushups or any pressing - it’s been this way for a long while. If you don’t mind sharing, what was your wrist injury and surgery? It would be tough to find these movements out of scope after surgery.
I'm not sure the exact injury or surgery name. But, I tore tendons in both wrist. So any motion that loaded the wrist like a push up were basically impossible. And its been over a year since and I'm finally able to do push ups with still some pain. I didn't do any rehab or mobility throughout the recovery. So I would just focus on that after you get surgery.
@@Drizzt573
Maybe use the wall first so you’re not putting as much pressure on the wrists
@@Drizzt573There's ways to repair tears without surgery. I'd highly recommend looming into them first.
Doctors are complete wack jobs that' are looking for a quick buck and don't actually care whether you're healed or not. They go from zero to ten, without trying other routes other then surgery first. In my field, I see it all the time.
Definitely don't recommend trusting them.
@laurencelee I know the feeling, I had full wrist reconstruction at 16-17 after tearing the ligaments in my hand/wrist so my wrist has never been able to bend (probably has 40% of normal movement) and I did all the Physio etc afterwards and I got back more movement then they ever expected 😅
Weirdly I'm very mediocre at calisthenics, weight training and flexibility in general but in my yoga class this the pose I excel at. All those failed handstands and machine pullovers paid off in a very odd way.
it's a good strength to have :)
The problem with these videos is that I need to watch them to actually learn what he is saying. But then when I watch him, I get so distracted, I can't learn anything.
As a 45 yo woman, the struggle is Real. 🤦🏾♀️
I'm in Australia and hoping someone in my town becomes a strength side trainer to train me because at this rate I am learning so little from these videos. 😓
I couldn't do one at 48 but I can do one at 50. Now I do bridge push ups. I'm still working on doing a kick over out of the bridge.
wow that's amazing work!
The initial exercise work if you don’t have sore knees and you have upper body strength. I would like to know warm up and stretches to get that strength and flexibility.
Unfortunately I damaged my spine 40 years ago in a serious RTA, so can no longer do the back bridge/crab. However, I can do hip lifts & I can touch my toes ( palms flat on the floor)
I’m wondering what safe exercises I can do for posterior back flexion ( I’m 65yrs now)
What about thoracic spine strength and flexibility?
What is your shoes? they look really nice
Does this overextend the low back?
I am 55years old who used to do body building. Over the time my body and my joints in general got stiff and would many times feel some pain in my lower back.? I`m medium in build
I wanted to know whether i can gain flexibility to do the back bridge. `
I`m an enthusiast of your videos and since I started engaging in doing stretches, my body feels much better as I feel a tonne lighter. I started with doing the deep Indian squat combined with animals flows
My harmstrings, calves and ankle joints were worse but since I started following the teachings around here, i am seeing a possibility of a near full flexibility.
I thank you so much for sharing all these
Bridge rotation is a helpful drill for Air Flares 👀🔥
What should I do if one of my traps is bigger than the other? :/ there’s so much mixed information out there and I hate how it looks and feels. Do I train more on the smaller trap ir will that caus more imbalances?
It’s called ‘Chakrasana’ in Yoga. Indians have been doing such kind of movement practices since ages. Glad to know that the West has started to follow Yoga practices which are great for longevity. I love your channel Joshua. Keep it up!!!
They're not practicing any yoga here. Just moving around.
They're not practicing any yoga here. Just moving around.
They're not practicing any yoga here. Just moving around.
Wake up, travel a lot bro. Don't think only your culture create the exercise.
When you’re doing your back bridge work, is there any sort of warm up that you would recommend? It seems like if you’re a bit stiff, jumping straight into a new stretch or movement might not be smart. Should I just get the blood flowing or is there something more focused that I should consider? Thanks!
I found the one arm bridge to be much easier than the low bridge which I couldn’t even do, I guess my rotation and shoulder mobility are better than my quad and wrist flexibility due to a couple of years of mace and club training, I’ll keep doing the 3 stretches either way cuz they feel good but not sure how to progress after that though.
Should I go back to somehow attempting/working on the low bridge? Or go to the foot elevated bridge since it requires less wrist and quad flexibility and stronger shoulders and hope my wrists and quads catch up?
Started doing bridges more and bending backwards to normal exercises like Lunges.
But then noticed how weird it is that not many 'fitness gurus' emphasise the posterior chain. Its far more Important that big Biceps or big chest.
It's scary how much of a difference it makes
for athletes... it's so powerful to be able to arch the spine and be comfy in extension
omg i just did it after many years and i can feel the 5-7 years added to my spine since😂
Any substitutions for the ring cobra stretch since I don’t have rings? Thanks
The yoga pose "Cobra" works really well too.
i tried the low bridge. so much pain in the hamstring 🤣 need more work thankyou great algorithm
yeah the hamstrings can get crampy in that position :) goes away fast if you practice it
One thing I tried to work on after getting the full bridge was to straighten my legs fully.
yup that's the next step. Arms and legs straighter
i found that my wrist is also a limiting factor for my bridge.. any advice guys!
Hi Trevor! I have seen you a mail I hope you seen it.
🙏🔥
I used to do the back bridge in yoga but now in my 60’s it’s harder
I've been pushing against the wall when I do my backbridges and just keep pushing off with my hands as I bend backwards..
I used to be able to do these until I let someone pick me up to shake me and crack my back about 3 years ago. Now I think I've only done three bridges since then as I don't feel as secure bending backwards as I did before.
Strength Side team, can you make a video about how to increase hormons (Test, HGH, etc) natty way. thank you.
Can't even get my head off the floor in the low bridge step 1... not a great start, any tips for a step 0?
1 arm bridge and the 3 mobility drills
I did these in gymnastics when I was a kid. I think I stopped being able to do this after like age 12 lol
Now do kapotasana.
Stage one, and my knees are pointing 90° to the ground
Can I do this with spondy?
This fellow has a perfect physique.
He doesn’t carry the ugly bodybuilder physique
My wrist are so fucked I could never do this. Is there any way to do this without using your wrist? An adaptation?
Stretching over a pezziball.
I've never had an issue with this position. Always confused when people have trouble getting there.
Flexibility reaching new heights, or should I say, bridges! Your back bridge mastery is like yoga's acrobatic cousin. 🤸♂😄 On my channel, we're bending and bridging too. Let's keep the laughs and stretches coming! 🌈🏋♂"
I was just saying to myself, "I need to learn how to get into a back bridge."
boom solved!
I get dizzy when I do those exercises what should I do? 😂
Closed captions be like: As the Chinese proverb goes, you are as old as your slime
haha that may be true as well
Don’t do these in the middle of the road unless you wanna be squashed like a pancake.
Got it! 😂
Sure.. ?? 🤔😐🤨
I'm still alive and kicking :)
Camel pose from bikram yoga
that's a good one
@@Strengthside meant to say, it's particularly good for beginners learning to bridge - or even those who don't want to bridge - I'd recommend it as a 'step zero' before your easiest options
Hmm does Josh even have a strong backside??
probably not
Haha there may be some video evidence to dispute this
I will say, you need to groom your beard. It's distracting in a really bad way. #trimit