Wall-Walking Bridges
This exercise is basically assisting ourselves through the next goal in our Bridging journey: leaning back from a standing position to a Wheel Bridge position.
Using a wall to assist us from a standing position to a bridge position makes the transition easier.
Follow this exercise with a few sets of Wheel Bridges to continue building your mobility and range of motion.
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
In this particular exercise, the goal is to acclimate our body to the bizarre feeling of leaning back onto our hands. The numbers below are provided as standards, but you will know when you’re able to move on by increased ability.
LEVEL 1: 1 Sets of 3
LEVEL 2: 1 Sets of 6
LEVEL 3: 2 Sets of 10
Rest 2-3 minutes between Sets.
Form Cues
Video yourself during this exercise and watch back in between sets.
Make sure your hands on the wall AND your feet on the ground are very secure. Don’t wear only socks while doing this exercise. If you feel yourself “sliding” while leaning back, either go barefoot or find a wall, floor, and pair of shoes that allow you to be stable.
Try to establish full balance with each step. Do not rush to quickly go down the wall. This will only lead to injury.
Stand approximately arm’s length away from the wall. Adjust as necessary.
Leaning back and placing the first hand 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 arm’s length away from a stable wall. Your feet should be shoulder width apart.
Lean back steadily, start from your hips and “feeling” each vertebrae move at a time, and place one palm on the wall behind you.
Do the same with your other palm, placing it slightly below the palm already on the wall.
Repeat this with each arm, “walking” yourself down the wall until your palms are on the ground in a Wheel Bridge or Full Bridge.
Take a deep breath to regain your bearings.
Lift one palm off the ground and place it securely against the wall.
Repeat the same with your other palm, placing it slightly above the palm already on the wall.
Repeat this with each arm until you are able to stand back up as you were in step 1.
Repeat 2-8.
Progression & Regression
To make this exercise easier: Using more assistance from your arms will make this exercise easier. If you have trouble descending all the way to the ground, stopping a few inches short might make the exercise easier.
To make this exercise harder: Using less assistance from your arms will make this exercise harder. You will know you’re ready to move on when you barely need to touch the wall to lean back onto the floor.