The question of how to get on the bridge from a standing position is of interest to many, because far from everyone can perform this exercise. At first glance, it seems elementary, but if you try to do it yourself, then problems arise. Before you make a bridge, you need to pay attention to your own physical fitness. In order to stand up and not become the owner of unnecessary problems, you should develop flexibility and increase tone.
Why spinal flexibility is lost
How to get on the bridge from a standing position will be described below, but first you need to understand why many people lose flexibility. Modern urban residents do not heavily load their own spine, since it performs only a supporting function. Because of this, cartilage of the discs coarsens quickly, ligaments grow, and then the mobility of the vertebrae decreases.
Even in the absence of sharp and stitching pains, it can be very difficult to bend forward or backward. If at least the slightest problems arise when leaning forward and you can’t reach with your hands to the floor due to pain in the lower back or spine, then it's time to start exercises to help restore flexibility.
Flexibility check
In the presence of the above symptoms on how to make a bridge, it is better not to think, because first you need to cope with the main problem. There are a couple of good ways to test spinal flexibility:
- A mark is placed on the wall at shoulder level. A person should stand one step from the wall and, bending back, try to clearly see the mark.
- Another mark is placed on the same wall, but a couple of centimeters higher than the previous one. While still at the same distance from the wall, you need to turn to her right side and reach the mark with an extended left hand.
In the event that these movements did not cause any difficulties, then everything is in order with flexibility. If you had to make a little effort, it is recommended to perform simple exercises to improve flexibility. And if you fail to pass these tests, the spine urgently needs help.
Exercises
Fortunately, there is never a problem with how to get on the bridge at home. This does not require additional equipment and any special skills, should be given only 10 minutes a day to improve their own health. A simple set of exercises will help develop flexibility:
- Lying on your stomach and stretching out on the floor, you need to take a deep breath and exhale, and then maximize all limbs up. To do this, you will need to bend as much as possible and try to tear the hips off the surface at least for a while. In this position, it is recommended to hold out for a minute, while breathing should not be jerky.
- Having rolled over on your back, you need to rest your feet on the floor, and stretch your arms along the body. From this position, it is necessary to raise the hips as high as possible and fix for literally 5 seconds, and then slowly return to the starting position. The number of repetitions is from 10 to 20.
- Spreading your knees shoulder-width apart, with your hands on your hips, you need to reach up with your whole body, and then lean back and hold your heels with your hands. On a slow exhalation, the lower back, as well as the thoracic spine should be bent and the head should be taken away. In this position, you need to stay for about 30 seconds, but the emphasis should not be on the heels, but on the legs in general.
First steps towards the goal
Before you get on the bridge from a standing position, you should try to switch to this rack in simpler ways. First you need to get out of a prone position. This is the easiest option, since it is performed in just 2 elementary steps:
- Lie on your back, pull the heels to the buttocks, and place your palms above your shoulders and rest on the floor (fingers should be turned towards the body).
- Leaning on the feet and palms, raise the pelvis and bend in the back, straightening the legs as much as possible.
The next step will be the bridge from a sitting position. It is done as follows:
- The legs are bent at the knees, while the feet are clearly fixed to the surface, and the back is straight.
- The palm of one hand is laid back and turns slightly towards the body.
- The emphasis on the arm and feet, buttocks come off the surface, after which the second hand describes the arc and falls to the floor.
It will be a little more difficult to return to the initial position, since you will have to perform all the same actions, but in the reverse order.
Common mistakes
We figured out how to make the bridge correctly from a prone or sitting position, but before reaching the main goal, you need to deal with the most common mistakes. Almost everyone allows them, but they affect health differently.
The minimum flexibility of the shoulder girdle allows you to stand on the bridge with only emphasis on your legs. In this case, the body weight is not evenly distributed, and the position is not too stable. Unfortunately, often people are interested in the question of how to make the bridge, but in the end they do not pay attention to the recommendations and do everything in their own way. All this leads to injuries, so the advice of doctors and experienced athletes must be taken into account.
The technique of performing the bridge from a standing position
Regular exercise helps promote muscle development, boosts immunity, and improves health. Therefore, doctors recommend allocating time for each individual muscle group in order to always keep the body in good shape.
Now it's time to learn how to get on the bridge from a standing position. There are two options that must be performed with extreme caution and without sudden movements:
- On the wall. Standing with your back to the wall at a distance of a couple of steps from it, you need to bend back until your hands rest against the wall. Next, you should move down it to the floor. You need to return to the starting position, moving along the wall.
- With insurance. With your feet shoulder-width apart, you should lean back and bend slowly, sinking down onto the bridge. The assistant must control the smoothness of movements and hold the body.