Head Bridges
How we get into position here is really more important than the motion itself.
By using a raised object to assist us into a bridge position, we’re able to explore this range of motion.
This is easier than raising into a Bridge position from the floor.
Use only safe, stable objects. This exercise should NOT hurt. If it does hurt your back, return to an easier variation for now.
Standards
LEVEL 1: 2 Sets of 5
LEVEL 2: 2 Sets of 10
LEVEL 3: 2 Sets of 25
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 25 (Level 3) with GOOD FORM, you are ready to move on to a harder Bridge variation.
Form Cues
It’s important to find the right platform for this exercise. Make sure it is safe, secure, and stable. You do not want to fall on the platform. However, if you do, make sure it can support your weight. A cushioned stool may work well.
Try to keep your bridge “even.” Don’t lean too far towards your feet or your palms. Try to keep it balanced. If your wrists hurt, you may need to move towards your palms a bit.
Full-body activation really comes into play here. Try to imagine each vertebrae of your body moving back at a time.
Breathe normally throughout this exercise. This is very important. The new positioning in our body can make our blood rush to and from our head. If we hold our breath and suddenly release it, this may result in severe dizziness.
If you feel dizzy, stop immediately and take a break. Walk around the room while breathing normally before returning to your exercise set.
Try to externally rotate your shoulders during this exercise. This meaning rotating your upper arms away from your body. It may help you to envision trying to bring your elbows together.
Your feet should point forward or slightly out. Point your toes forward.
Try to arch your back evenly. Don’t hinge at one point while keeping the rest straight. Imagine your back being as curved as the letter U upside down.
Your abs will stretch during this exercise. You can maintain tension in them - but they should stretch to allow your lower back to contract. This is normal!
Tutorial
Sit on a platform around knee height. Your legs should be around shoulder width.
Lean back until your head and palms touch the floor. Use the platform to support your lower body as you arch back.
Lean backwards, pushing through your palms and feet until your head and back are clear of the floor. You should be in a Full Bridge position - supported only be your palms and feet!
Pause for 5 Seconds. Breathing evenly and feeling your muscles stretch.
Slowly reverse the movement.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Using a higher platform will make this exercise easier. Adjust your wrists as necessary. They should not hurt during this exercise.
To make this exercise harder: Using a lower platform will make this exercise harder, as you have to move through a greater range of motion.