How to do the bridge stretch

This is an animated stretching tutorial for the bridge stretch. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness stretching video is incredibly in depth and a great guide for learning the bridge stretch.

How to do The Bridge - Stretching

In this online lesson you learn how to do a back bridge, what the dangers are and how you can make this exercise more intensive. The bridge is considered a back stretch, but actually only the abdominal muscles and the shoulders are stretched. Most people can't do a good bridge, because their shoulders are not stretched good enough. You will need this stretch for gymnastics techniques like back and front handsprings.

Description: The Bridge - Stretching

* No matter if you want to do a bridge with your legs straightened or not, the following 4 points are always the same:
1. Keep your heels on the floor.
2. Fingers point towards your feet.
3. Straighten your elbows.
4. Bend your spine even. ( see clip 2 in the FM back bridge animation )
* When you increase the intensity of the stretch, exhale and when you release, inhale.
* There are 2 variations of the back bridge. One concentrated on the shoulders and one on the back. Back stretch variation: Walk with your hands closer and closer to your feet. Shoulder stretch variation: Straighten your legs and lean forward.

Trainer advice: The Bridge - Stretching

* If you move around, move slowly and concentrated. !!! breathing !!!
* To control the position of your spine, use your ab muscles.
* As an additional exercises for the back-walkover, go to the position where your legs are straightened and then lift one leg to horizontal level (keep your legs straightened and hold for 1 or 2 seconds). Put the leg back to the floor and then lift the other leg. Try to lift your legs higher and higher, until you can go to a handstand.