Bridge, flexibility and a girl Germany

Hey everybody,

I'm new here and from Germany.

I will be sorry in advance for a few mistakes in the grammar or so

Mainly I train on a trapeze, but since a few weeks I

have started to train typical gymnastic things, for example 

handstand or the bridge.

Now I have some questions:

1. Do you know any tips to get back from the bridge into the stand?

2. How can I stretch my shoulders in the best way?

3. How much stretching is good for the muscles and when is ist too much?

 

So thank you very much

and don't be shy to correct my english,

I know it is not the best

 

 

 

1) Bridge wall walks and Back bends to an incline wedge and stand. Another is to back bend from the knees into bridge and back up.

2) For flexion, stall bar with legs pike. Another is yogi HS on a wall. Back to wall, walk hands away from wall, pike at hips while shoulders over hands. Can be reversed.

For extension. Hands behind back with a pinkie lock starting from a pike sit. Walk hands backwards. Another is german hang but this can be on a low bar or rings with feet on floor and squatting.

Another drills is dislocates/inlocates with a stick and loading it teeny bit by teeny bit.

 

3) When it starts to HURT.