How To BACK BRIDGE For Beginners (FLEXIBLE & STRONG)

💪 Get Flexible & Strong

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#backbridge #flexibility #backbend

This video explains how to back bridge for beginners and increase flexibility.

This exercise is also called a backbend or wheel pose in yoga. The back bridge has plenty of progressions to help beginners increase their spine mobility and full body flexibility.

This back bridge tutorial discusses the benefits and muscles worked. Those looking to deepen their wheel pose need to stretch the hips, back and shoulders.

Watch the entire video for best stretches, workout routine ideas and exercise variations.

Chapters:
0:00 GET FLEXIBLE
0:33 TECHNIQUE
4:11 SHOULDERS
7:17 SPINE
9:14 HIPS
10:49 TLDR

[BodyweightWarrior]

Dan’s bridge progress is impressive. It’s a very hard position to increase when you’re not naturally flexible here

[SynapseCyberpunk]

I got introduced to bridging in the Convict Conditioning book and as someone with a herniated disc I cannot explain how much doing the exercise on regular and progressively has increased my back strength and flexibility as well as greatly reduced the rate of which I feel that nerve get pinched again... basically almost never.

Last year I did them progressively starting from regular glute bridge, table bridge, straight leg bridge, then full bridges with assistance below to how high/deep I go and eventually reaching the full bridge.

Nowdays they are in my warmup and joint preparation for every exercise session (any regression around 20 reps then a long full bridge hold) and do wonders for wrist and shoulder preparation as well as waking up my lower back, glutes and hams.

However you choose to do them, do them. Bridges are an insanely good exercise.

[idaniss]

Daniel I've been a consistent viewer for the past 4-5 years and you only continue to impress me!

[Mike-hwjp]

I'm going to have to rewatch this a few times. So many good tips, so many sneaky little exercises that only show for half a second, and I can't even listen to what Daniel is saying because I'm completely blown away by his mobility. 10/10 as usual thanks Daniel!

[Apolo]

Just what I was looking for! I started doing back bridges a week ago, but did not find a good tutorial.

[mykolasjatautis]

There is a simillar practice of bridging in yoga known as "chakrasana".

Personaly, I use to perform five sets of ten repetitions of bridge push ups with feets elevated on a surface.
In this manner, I perform nine reps and hold a static position for ten more seconds on the last rep. I feel this leads to lower part of lungs activation which deepens a breath and ensures good lung capacity as well :)
Besides, these inverted poses train one's balance very smoothly :D

[mray]

46 years old here. I suffered from back pain for years and I always thought that I needed to strengthen my abs. But whenever I workout my abs, pain got worse. Back bridge was actually what I needed to do and since I've started doing it, I'm back pain free. For me, it was more about hip and legs rather than wrists or shoulders. When I first tried it, my hip started to vibrate like a mobile phone. Then I strengthened my hips and legs with reverse plank and half back bridge. Now I can hold a back bridge with my one leg or one arm only and I'm almost ready for the back walkover. I strongly recommend it.

[montgomeryscot]

By far the most thorough and useful bridge tute I have come across.

[IBTrubble]

Currently I am doing 5-7 hours of stretching per week. I do a combo of PNF, active, and static styles. I have never been able to do the bridge but I am ready to start that journey.

[SirWetBiscuit]

I work on mobility between sets which saves a lot of time, plus it's beneficial to my upcoming sets if I pair it right. I just have a general focus at the moment, but times where I've focused on both splits and bridging (my shoulders and spine have always been pretty open) are the times I've felt the best. Having a holistic approach to training seriously improved my daily life.

[sldenn]

EPIC!!! I work as a labor and delivery nurse and spend A LOT of time in a more “hunched” position helping mothers deliver. That thoracic extension looks sublime. Being able to work on and achieve that kind of stretch/relief sounds amazing. Just watching the video made my back muscles feel better! Thank you!!!

[apollotherandom]

I do not do as much mobility training as I should but now I got a goal to work towards, time to get strong now

[aimecloutier]

I started working on opening my shoulders and thoracic spine just a few days ago and am already seeing a difference. Very useful video!

[jackohamilton]

I can't believe you release this kind of amazing content for free! 🙏

[alexcook]

I spend 1-3 hours a week doing slow walking with my dog. I find stretching beforehand helps a lot! But I’m super flexible already! Stay flexy!

[samirsharma]

I’m speechless! This is just what I was looking for. Couldn’t have hoped for a better tutorial.

[StratosFair]

I've started stretching everyday since I started dancing last summer and it's doing my body wonders !

[zerflexer]

11:25 if you believe me or not, I did just that! After 6 month I locked it out! At around 6'2 230. Calimovements tip from Alex works, but only if your in shape and really flexible from the beginning.

[kingdomreminder]

This is incredibly thorough, thank you

[spence]

This is a very concise and extremely COMPLETE video on how to train the back bridge!

Great Video Dan!