Michael Ho Posted December 16, 2014 Share Posted December 16, 2014 Hey guys, Been working on my bridge in-between sets and I've been wondering I am actually doing it right? My back looks weird like its all bending at the lower back, and if my feet were on the ground I can't imagine what it would look like.. like a big triangle o.O... http://vimeo.com/114609838 Michael Link to comment Share on other sites More sharing options...
Julian Aldag Posted December 16, 2014 Share Posted December 16, 2014 Yup you're right, all from the lower back.The bridge is primarily a thoracic spine and shoulder mobility exercise. Try to spend your time focusing on improving thoracic extension. 3 Link to comment Share on other sites More sharing options...
Michael Ho Posted December 16, 2014 Author Share Posted December 16, 2014 Do you have any tips or cues on how I can feel it or get into the correct position? Link to comment Share on other sites More sharing options...
Jesus Rojas Posted December 16, 2014 Share Posted December 16, 2014 Do you have any tips or cues on how I can feel it or get into the correct position? Well, when I was getting the arch mostly from my lower back, it hurts me in that area, but when I start to do it right, my lower back pain goes away. Link to comment Share on other sites More sharing options...
George Launchbury Posted December 16, 2014 Share Posted December 16, 2014 Hi Michael, Makes sense that most people need to improve mobility both up and downstream of the lumbar spine, so that the bending is not all done there. Tight quads/hip flexors will increase anterior pelvic tilt, and therefore more lumbar arch. Same as with stiff thoracic/shoulders. When I do thoracic extension work I feel a fabulous stretch in my ribs. If you think about it, if the ribs aren't free to open out, the T-spine will be held in place by them. -= G =- 1 Link to comment Share on other sites More sharing options...
Michael Ho Posted December 16, 2014 Author Share Posted December 16, 2014 Chuchodani, yes, I feel it in the lower back... I thought this was normal, guess I was wrong! George, you'll have to show me at Yuvals! I do feel a stretch in my abdominals when I do the bridge on the floor. I'll post another video tonight on the floor and see if I'm bending at the thoracic properly... Link to comment Share on other sites More sharing options...
Michael Ho Posted December 17, 2014 Author Share Posted December 17, 2014 Heres my floor version. I know its terrible but I definitely felt it in the thoracic this time... However.. still not sure if I'm doing it right :l http://vimeo.com/114718358 Link to comment Share on other sites More sharing options...
Jon Douglas Posted December 17, 2014 Share Posted December 17, 2014 This is somewhat better in terms of technique than your first one, but your shoulder flexion and upper back need attention! In your video it looks to me like you are doing it right but you hit a flexibility barrier preventing correct execution fairly early in your press up.1) Those shoulders need to press back, ideally *past* the hands.2) Do your best to engage your PPT to minimise the lower back arch. This in turn will put more of the focus on the shoulders/upper back; be prepared for a harder stretch.3) Elevating your feet is probably the easiest way to address this in the bridge position itself, but more weighted flexion work would also go a long way. Keep us updated Edit;Actually on reflection your limiting factor looks pretty much all in your thoracic spine to me. Hammer that; push your chest out hard when you bridge. 2 Link to comment Share on other sites More sharing options...
Michael Ho Posted December 17, 2014 Author Share Posted December 17, 2014 Thanks John, I will definitely do it. I've never engaging PPT so I will give it ago!! What weighted flexion work would this be? I can think of jefferson curls but they hit my hammies? Link to comment Share on other sites More sharing options...
Keilani Gutierrez Posted December 17, 2014 Share Posted December 17, 2014 Thanks John, I will definitely do it. I've never engaging PPT so I will give it ago!! What weighted flexion work would this be? I can think of jefferson curls but they hit my hammies?the type of weighted mobility in H1 iM's 1 through 8 - PE5 kind of replaced having to do iM1 & 3, same concept applies though. 1 Link to comment Share on other sites More sharing options...
Katharina Huemer Posted December 23, 2014 Share Posted December 23, 2014 Your shoulders don't press back at all. This is actually a mistake I see very often. Maybe start by stretching your shouldders on floor, against a wall, with a partner first and after some time try doing a bridge. 1 Link to comment Share on other sites More sharing options...
Sailor Venus Posted December 29, 2014 Share Posted December 29, 2014 Your shoulders don't press back at all. This is actually a mistake I see very often. Maybe start by stretching your shouldders on floor, against a wall, with a partner first and after some time try doing a bridge.And this is why I'm doing bridges wrong for the past four years. Stretch the shoulders against the wall! And thats what I started doing. I start off with hands distance of 2 x shoulder width then as it gets easier, make the hands closer to each other gradually. Definitely feels better than doing the bridge itself. Link to comment Share on other sites More sharing options...
Sascha Faltinger Posted December 29, 2014 Share Posted December 29, 2014 elevate your feet on a bench while pushing with hands on the floor. this helps me to get a nice stretch in shoulders and abs without stressing my lower back. Link to comment Share on other sites More sharing options...
Blairbob Posted January 11, 2015 Share Posted January 11, 2015 I prefer your first video. Try pushing and extending your legs to straight. Start bent and push till they are straight to help push shoulders more open. If you did the second video in front of me, I would just have you elevate your feet. Link to comment Share on other sites More sharing options...
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