Does my bridge looks safe

[Jesus Rojas]

Hi guys ! I'm a little afraid about gymnastics injuries related to the bridge sometimes I do bridges 4 times a week and get a little lower back pain and I want to know if my form looks right

 

And how to avoid future injuries.

[GoldenEagle]

1. Your pushing your lower back flexibility too far when you get lower back pain. You need to work on your upper back flexibility if you choose to keep working your hands and feet closer together.  Otherwise your hands and feet are too close together.

 

2. Injury prevention: For every bridge you do you need to do a pose that opens up the spine in the opposite direction. (IE: Plow, Seated or Standing forward bend, Cat and Cow, upward/downward facing dog.)  Don't do bridge pose as often.

 

Do some research on the gymnastic bridge and pay attention to the overall body position and the legs and feet. 

[Jesus Rojas]

1. Your pushing your lower back flexibility too far when you get lower back pain. You need to work on your upper back flexibility if you choose to keep working your hands and feet closer together.  Otherwise your hands and feet are too close together.

 

2. Injury prevention: For every bridge you do you need to do a pose that opens up the spine in the opposite direction. (IE: Plow, Seated or Standing forward bend, Cat and Cow, upward/downward facing dog.)  Don't do bridge pose as often.

 

Do some research on the gymnastic bridge and pay attention to the overall body position and the legs and feet. 

Thanks for your good advices I'm going to reduce my bridge work 2 times per week and also use the opposite direction system ! Do you have any specific exercises that you do for upper back flexibility or some exercises that you highly recommend to me for upper back flexibility ?

[GoldenEagle]

For upper back flexibility the following yoga poses:

 

1. Plow

2. Fish

3  Seated Foward Bend

4. Half Lord of the Fishes

5. Cat and Cow

6. Cobra  

7. Upward and Downward facing dog

 

Here is my regular yoga routine:

1. Headstand "Salamba Sirsasana"

2. *Scorpion "Vrischikasana" (Without using a wall)

 

3. Shoulderstand "Salamba Sarvangasana" 

4. *Plow "Halasana"

 

5. Fish "Matsyasana"

6. Sitting Forward Bend "Paschimothanasana"

7. Cobra "Bhujangasana"

8. Upward Facing Dog "Urdhva Mukha Svanasana"

9. Locust "Shalabhasana"

10. Bow "Dhanurasana"

11. Downward Dog "Aduho Mukha Svanasana"
12. Half Lord of the Fishes "Ardha Matsyendrasana"

13. Revolved Head to Knee "Parivrtta Janu Sirsasana"

14. Crow "Kakasana"

 

15. Upward Salute "Urdhva Hastasana"

16. *Standing Back Bend "Anuvittasana"

17. *Double Triangle "Dvikonasana"

18. *Deep Standing Forward Bend "Uttanasana" (From the end of Double Triangle)

 

19. Mountain Pose "Tadasana"

20. Corpse pose "Savasana"

 

(*) Denotes an asana which is moved into directly from the previous.

[Jesus Rojas]

For upper back flexibility the following yoga poses:

 

1. Plow

2. Fish

3  Seated Foward Bend

4. Half Lord of the Fishes

5. Cat and Cow

6. Cobra  

7. Upward and Downward facing dog

 

I'm going to do this and lets see how it works in my upper back. Thank you very much

[Mark Balsom]

 

2. Injury prevention: For every bridge you do you need to do a pose that opens up the spine in the opposite direction. (IE: Plow, Seated or Standing forward bend, Cat and Cow, upward/downward facing dog.)  Don't do bridge pose as often.

 

Can you develop this a little further? Did you recommend that specifically because of his position and light lower back pain or more like a general rule? Thanks! 

[GoldenEagle]

Can you develop this a little further? Did you recommend that specifically because of his position and light lower back pain or more like a general rule? Thanks!

"Don't do bridge pose as often." Was mentioned because of the lower back pain and his overall body position in bridge pose. As one works their hands and feet closer together while holding bridge pose the more flexible the entire spine has to be.

 

The rest of the post is a general recommendation for anyone practising yoga.

[Jesus Rojas]

1. Your pushing your lower back flexibility too far when you get lower back pain. You need to work on your upper back flexibility if you choose to keep working your hands and feet closer together.  Otherwise your hands and feet are too close together.

 

2. Injury prevention: For every bridge you do you need to do a pose that opens up the spine in the opposite direction. (IE: Plow, Seated or Standing forward bend, Cat and Cow, upward/downward facing dog.)  Don't do bridge pose as often.

 

Do some research on the gymnastic bridge and pay attention to the overall body position and the legs and feet. 

Golden Do you know some good warm ups before do bridges ?