Stand-to-Stand Bridges
Leaning back into a perfect Bridge is an incredible mobility feat.
While some are able to do this with “okay” form, strive to do this with excellent form!
Congratulations if manage to make it here. Building up to this exercise progressively will keep your back healthy and strong for years to come. Do not attempt unless you’ve built up with previous exercises!
IMPORTANT NOTE: Only attempt this step if you’re able to meet the Level 3 standards all previous Bridge progressions - especially the Full Bridges and Wheel Bridges.
I know some people just browse the progressions to see which ones they can do, but an unprepared individual can seriously injure themselves on this exercise. Safety first!
Standards
The numbers below are provided as standards, but the real goal of this exercise to practice it with increasingly good form.
LEVEL 1: 1 Sets of 1
LEVEL 2: 1 Sets of 3
LEVEL 3: 2 Sets of 5
Rest 2-3 minutes between Sets.
Form Cues
Video yourself during this exercise and watch back in between sets.
Make sure you are in a secure, safe area. No running kids, pets, or general hectic activity. You want to be able to focus for your own safety and balance.
This exercise is easier if you bend your knees or spread your feet far apart. Aim to do this exercise with your feet shoulder width apart and toes pointing forward or slightly out.
Leaning back may lead to dizziness even more than the previous exercises. See below for more information on this.
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.
Tutorial
Stand upright in a safe and secure location. Your feet should be shoulder width apart. Your hands should be on your hips.
Lean back steadily by pushing your hips forward and “feeling” each vertebrae move at a time.
Keep leaning back until you are able to gently place one palm on the ground. You shouldn’t need to fall on the palm.
After you are set, place your other palm on the ground. You should be in a Wheel Bridge or Full Bridge position.
Take a deep breath to regain your bearings.
Slowly reverse the movement by pushing through one palm and lifting the other until you are able to stand back up.
Place your hands back on your hips while you stand upright. Take a moment to gather your bearings.
Repeat 2-7.
Progression & Regression
To make this exercise easier: Leaning back on to a platform will make this exercise easier. You can lean onto a low bed or a couch. Just make sure it is safe and secure. A “springy” surface may cause some wrist pain as your wrists have to flex more. Additionally, using a wider stance will make this exercise easier.
To make this exercise harder: Using a narrower stance as well as placing and pressing both palms at once will make this exercise harder. Some individuals may be able to do this exercise with straight legs!
Be safe while Bridging!