If you can't bend forward and reach the ground with your hands or bend back when you see a wall, then you should definitely start doing special exercises that increase the flexibility of the spinal column. Otherwise, you may soon begin to feel back pain. In this regard, you should learn how to stand on the bridge. This gymnastic exercise will allow you to significantly improve the flexibility of the spinal column.
To find out the degree of flexibility of the spine, you should fix a label on the wall (door), placing it at the level of the shoulder joints. After that, you need to perform two movements:
- Take a standing position with your back to the established mark at a distance of one step. After that, start bending back and try to see the mark.
- Turn to the mark with your left side and, raising your straightened left hand, try to touch its mark. Perform on the other side.
If you can easily pass these tests, then your flexibility is at a high level. If this is difficult for you, then the flexibility is average, and when you cannot perform the movements, it is bad.
Warm-up exercises in preparation for the bridge
Below we will tell you how to stand on the bridge, but before that you need to do a good warm-up to prepare the body.
Shoulder exercises
- Perform rotational movements with straightened arms back and forth.
- Bend at the elbow joint with one arm at chest level, while placing the forearm parallel to the ground. If you have bent your right arm, then begin to turn the body to the right, while twisting the spinal column. Then repeat on the other side, changing hands.
- Bend your arm at the elbow and lift it up, placing your forearm behind your head. Start pulling with the other hand raised down, and after completing the exercise, repeat the exercise on the other side.
- Lower your straight arms down and connect them into a “lock”. Then lift them up, simultaneously bending in the back and shoulder girdle.
Exercises for the lower back and shoulder girdle
- The palms are on the hips. Begin to bend back, while throwing your head back.
- Leaning the upper part of the body forward, stretch simultaneously closed, straightened arms parallel to the ground.
- Close your hands and begin to tilt your body forward until it is parallel to the ground. Swing your straightened arms above the back of your head, tilting your torso forward and touching the ground with your hands.
- The palms are on the back of a stable chair or the crossbar at waist level, and the legs are straightened. Sink your spine as low as possible.
Exercises for the muscles of the back
- Legs and backs should be straightened, and in this position, begin to perform circular movements with the upper part of the body.
- The legs are straightened and located at the level of the shoulder joints. Perform side bends and at the same time straighten your arm, located at the top parallel to the ground.
- Take a position on all fours and begin to arch your back up and down with the maximum possible amplitude, imitating the movements of a cat.
- Without changing the initial position, imagine that a crossbar is installed in front of you near the ground. Perform the movement as if crawling under this bar.
- Take a position lying on your stomach, clasping your hands at the back of your head and bend the upper part of the body in the lower back with maximum amplitude.
- Without changing the initial position, stretch your arms forward, while closing your palms. Roll from hips to chest and back.
- The starting position is similar to the previous movement, but the palms rest on the ground. Start arching your lower back by tilting your head back.
- Take an emphasis on your knees and begin to perform swing movements with your leg, while bending in the lower back.
Most Common Bridge Mistakes
Now we will talk about the most common beginner mistakes, and then you will learn how to make a bridge from various positions. When the shoulder girdle does not have sufficient flexibility, the main support during the bridge falls on the legs. This is a very unstable position, as the weight of the body is distributed unevenly. Also in this case, the feet and palms are far enough apart and this increases the load on the muscles of the limbs.
When the bridge is done correctly, the limbs should be perpendicular to the back. To increase the mobility of the spinal column when performing the bridge, it is necessary to straighten the legs and arch the back. You can also sway slightly alternately in the direction of the palms and feet. As the mobility of the spinal column increases, you should gradually reduce the distance between the feet and palms.
How to stand on the bridge in a prone position?
Take a position lying on your back and place your heels in the buttocks area, bending your legs at the knee joints for this. The palms are located on the ground slightly above the shoulder joints, and the fingers are directed towards the body.
Straining the muscles of the legs, begin to lift the pelvis. After that, it is necessary to bend in the back, straightening the legs at the same time, as far as possible. Returning to the starting position, first the shoulder blades should touch the ground, and then the buttocks. Perform the movement several times.
How to stand on the bridge in a sitting position?
The legs must be bent at the knee joints, the back straightened, and the feet must be on the ground. Place the palm of your right hand on the ground and rotate your body slightly. Start lifting your buttocks off the ground, leaning on your legs and right arm. After that, describing an arc with your left hand, place your palm on the ground and stand on the bridge.
Returning to the starting position, all movements must be performed in the opposite order. As the flexibility of the spinal column improves, it will be useful to master the rollover from the bridge position:
- The upper part of the body must begin to turn to the left, moving the right hand behind the left. After that, you need to place the left foot behind the right. As a result, you will find yourself in a position where your back is pointing up, and you are leaning on your hands and feet.
- To return to the bridge position, you must simultaneously put your right foot and hand.
How to get on the bridge in a standing position?
If you have mastered the technique of performing the bridge in the prone and sitting positions, then you can learn how to stand on the bridge in the standing position. This is the most difficult exercise that requires good preparation. At first, you can train at the Swedish wall or just near the wall.
Stand at a distance of about 80 centimeters from the wall, placing your feet at the level of the shoulder joints. After that, begin to bend back until you touch the wall with your fingers. Continue to bend over while fingering the wall. As a result, you should be on the bridge. Work against the wall until you master the technique of performing a bridge in a standing position.
After that, you need to stop using the wall and for this you should use the mat. It will also be very good if you are insured. It is necessary to become facing the person insuring you, placing your legs at the level of the shoulder joints. Start raising your hands, and at this moment a friend can already begin to insure you, holding you under your back.
Leaning back, it is necessary to maintain a second pause at the end point of the trajectory and, excluding sudden movements, stand on the bridge. To return to the starting position, you should push off the ground with your hands and straighten up. Do not give up safety net until you have fully mastered this technique.
Very often, when performing a bridge in a standing position, the same mistake is made - the movement of the back and shoulder joints is performed. You only need to move your arms to make a bridge. Also, often the bridge is performed only due to the movement of the back and the shoulder girdle is not involved at all in the work. As a result, you will not be able to fully extend your arms, and this will significantly reduce your stability.
How to properly warm up and make a bridge, you will learn from this story:
Which of us in childhood did not try at least once to stand on bridge?
I think that you will not find such people, even in distant Africa. Although, maybe it is there, there may be more of them than in all other parts of the world.
We really like something about this movement, which pushes us to try to lie down on the floor at least once and push off with our arms and legs.
Someone stops at this, and someone continues its development. And after not so much time, he does things that are simply incomprehensible to the mind!
And if you figure it out, then the whole complexity of the “bridge” is in the flexibility of the back, which must be developed.
If it is already there, then the movement is obtained almost immediately and we “terribly” like to do it!
If the back is stiff, then almost everyone's desire disappears immediately after the first time.
The flexibility of the back is like stretching into twine, it does not fall from the sky. Therefore, if you really want to, then you can!
Learning to make a bridge
On the one hand, there is nothing difficult in the bridge: lie on your back, put your palms on the floor near your ears, and your feet not far from your buttocks, and push your body up with your stomach as much as you can.
You repeat over and over again, and you see that the body rises higher and higher. And if it’s not laziness, mother, then there’s nothing to do, as if there is nothing here.
Another thing is to stand on the bridge from a standing position. Here, in addition to the oak back, you also have to fight with fear.
So let's take every precaution!
Let's provide a hard surface under our feet and a soft one behind our shoulders.
It is necessary to note the vertical surface in front of us, as indicated in the figure, even if we do not need it immediately.
I will note now that we will need this surface when we start learning to get up from the bridge. It will stop our falling forward in time, in case we do not calculate the forces correctly and rush forward in an attempt to get up from the bridge.
The soft surface at the back will insure us from hitting our heads if we forgot to stretch our arms or didn’t bend enough in the back, and sometimes just lost our balance.
In the gym, this is not required, since there are all conditions for training and there is a coach who will insure at any time.
Home is a different matter! At home, if you don’t lay a pillow, it’s your own fault !!!
Most often, when learning the bridge, they fall back and very rarely forward. I want to scare you, falling forward is worse. Beware of them. This of course does not mean that exercise should be avoided. You just need to be smart about it.
God saves man, who save himself!
How to insure a child?
If you are a parent, then insure your child by standing at his side, stretching out one hand under the arched back and the other, bringing it closer to the knees of the child. Do not touch these parts of the body. Only in the event of a fall, when the child loses balance.
Usually in children, when bending back, the first time the knees bend first. Without controlling the body, instead of arching in the back, they bend, or rather bend their knees, and at best, fall with their backs. Therefore, we hold the forward feed of the legs bent at the knees.
It happens that everything is in order with the knees and the deflection in the back is good, but for some reason we do not stretch our arms up above our heads, but leave them in front of us. It is difficult to say why this happens, but I can say for sure that in this case they usually land with their heads.
Of course, nothing terrible will happen if the child falls with pillows.
If the child feels your hand at the very beginning, he will definitely try to lean on it. And this will not lead to the desired results.
Adults, speaking of insurance, should manage on their own (and pillows).
Learning to get off the bridge.
After we have learned how to get up on the bridge from the footstand, we begin to learn how to rise from the bridge to a vertical position.
To do this, from a position on the bridge, it is necessary to consciously push the entire hip part in the forward direction, while transferring the weight of the body from hands to feet. At the same time, the legs must be kept strong, controlling the knees, which should not relax.
To remove excess weight from the upper body, at first, we draw our hands through the bottom.
In the final version, the "bridge", or rather the acceptance of its position, is performed with raised hands.
Imagine a staircase at the entrance. Could you step from the first to the ninth step right away? It is unlikely ... No matter how much you try to take this huge step, you will remain on the first step
It works the same way in training. If we take small steps, we will reach our goal faster.
We do not rise from the bridge from the lowest position. We are gradually approaching this. And our body is only getting stronger.
See how these steps are shown in the video.
Let's learn to walk... on the bridge.
This lesson is more about coordination. Nevertheless, it will not be useless for you. On the contrary, it is he who best strengthens our position on the bridge. In short, we are learning to walk.
Of course, many years ago we already learned how to do this. And, thank God, everything is in order with coordination. But the moment we buckle, an interesting thing happens. At that moment, when it seems to us that we are going forward, we must not forget to move our feet back.
At first, everyone gets into such a situation that starting the movement they practically spread out on the floor. Since our brain, perceiving the movement forward, gives the command to the legs to move forward. When we walk in an upright position, that is, with our feet, we have not thought about it for many years. But when we were just starting to walk, every step for us was a serious work of the brain.
That is what I am calling you to today. Think! stepping forward with your hands, stepping back with your feet. And vice versa. Stepping hands back, legs move forward. Happy learning!!!
You can get on the bridge in another way.
Also a bridge, but it looks different.
In addition, this option is more suitable for those who have not been able to overcome the fear of bending back, there, into the unknown. This is what scares me when I enter the bridge through the footstand. After all, we do not see what is happening in the place where in a moment our hands and head should be. And yet, we do not feel the distance left between our hands and the floor. Who knows when you can stop bending and just fall on your outstretched hands.
In the same, second version, from a sitting position, we put our hand in advance in the place where it should be in the “bridge” position. And there is no fear for the second hand. And most importantly, he will hit his head from this position - well, it's simply impossible!
Well, now, you can move on to "aerobatics".
Through the "bridge" a huge number of elements are performed. Among them are those that are included in the program of competitions in gymnastics and acrobatics. And there are those that are in no way inferior to the first in complexity, but for some reason are not included in the program. But they are widely used by "dancers from the people."
By the way, "dancers from the people" is the most respected category among dancers. These are the guys and girls who go out into the street with music and do "who cares what". Here you can see such a variety of elements that sometimes you want to check if they, like us, have two arms and legs.
Of course, we still don’t know how to do the same as “dancers from the people”, but we can also show you something. And if you want to learn how to do this movement, then we will be happy to tell you how you can learn it.
lesson by with .
It often seems to us that the implementation of certain acrobatic and sports elements is a simple matter. However, behind the imaginary lightness are years of training, work and daily struggle with your body. The secret of beauty and grace is in practice, perseverance and good stretching. The familiar “bridge” exercise is no exception.
Getting ready to take the bridge
How to learn to stand on the bridge? First, never try to do it yourself. The result will either not satisfy you, or you risk completely crippling yourself and getting injured. To properly and confidently stand on the bridge, prepare for this in stages, each time reaching a new level in the exercises. Take your time.
To stand on the bridge, we need some features of our body. First of all, a flexible and mobile spine. With a sedentary lifestyle, the vertebrae stagnate and become "wooden". Add to this sedentary office work, extra pounds, diseases of the joints and back.
In this case, it is better to devote the first classes to stretching and flexibility of your body. Otherwise, the joints and vertebrae will not succumb to the desired postures. Further training can be directed to strengthening the muscles of the back and abs. A good and strong back is the key to balance in the “bridge”.
Muscle stretching and strengthening
It is best to start with basic stretching exercises. These are twists and bends down so that the spine is stretched. Try to reach the floor with your hands. Perform the exercise without sudden movements. Press your stomach into your legs and slowly return to a standing position. Repeat 5 times.
Another exercise to strengthen the muscular frame. Sit on the floor, spread your legs wide and stretch first one, then to the other foot, touching your legs with your stomach. Then stretch to the middle of the floor. Try to keep your spine straight. Freeze in this position for a few seconds, then repeat the exercise 8-10 times.
Strength exercises for endurance and strengthening
A good effect in strengthening the muscular frame of the back and the press is given by twisting. They train the muscles, while stretching them, making them flexible. It is best to perform twisting on a flat surface. Lie on your back, bend your legs at the knees. Keep your hands behind your head. Rise up. In this position, turn to the left, then to the right. Try to touch your knees with your elbows. It is necessary to work with the body, straining the muscles of the abdomen, and not the neck or arms. It is better to repeat the exercise up to 12 times.
Yoga will help prepare you to learn how to stand on the bridge. As you know, yoga has good stretching, flexibility and muscle endurance exercises. This is the so-called "hill".
To do this exercise, get on all fours, it is important to stand straight. The floor should be a good support. Next, you need to raise your lower back as much as possible, stretching your pelvis up. The neck is relaxed at this point. Bend the spine and try to stretch the press to the legs. Don't bend your knees.
You will feel flexibility throughout your body. There will be a feeling of lightness, the body will be stretched and strengthened. It is better to repeat the “hill” several times, freezing in one position for a few seconds. Remember that yogis are also accustomed to breathing evenly and correctly. Oxygen nourishes muscle cells.
Another strengthening exercise - also on a flat surface. It is advisable to lie on your back. Bend your legs at the knees. Hands at the seams. Chin - pull down to properly stretch the cervical vertebrae. In this position, do not rush, but calmly raise the pelvis. Everything else does not come off the mat. Only the back and belly work. In no case do not make sudden movements, everything is moderate. Similarly, gently lower the pelvis and back. In this exercise, try to bend the spine as much as possible. Repeat it several times, remembering to breathe.
After the above exercises, you will already be prepared to perform the bridge itself. First, try to do it from a lying position. The rug or floor should be comfortable and non-slip. Otherwise, you risk falling. Shoes and clothing can play a role. They should also be comfortable and non-slip. Professional acrobats, performing the bridge with bare feet, even use special talcum powder.
Be careful with your spine, do not immediately demand excellent results from yourself in becoming a bridge. Do this gradually, gaining height.
You will soon realize that the bridge is given to you effortlessly and does not cause discomfort. This means that you are doing everything right and have achieved the desired result, while at the same time strengthening your muscles and vertebrae.
Next, you can begin to practice the bridge from a standing position. Here it is important to keep the balance of the body when performing the exercise. Start doing it with the help of loved ones, let them insure you, after which you can move on to doing the exercise yourself. As you can see, to learn how to stand on the bridge, you need patience and desire.
INThe performance of the gymnastic bridge is a beautiful and graceful demonstration of excellent physical shape and flexibility. And if you do not succeed in doing this exercise, despite the efforts made, then you should not give up. There are special exercises, the implementation of which will allow you to get up on the bridge as soon as possible.
For beginners, before getting on the bridge, you need to do a warm-up - stretch the muscles of the shoulders and back. You can get up on the gymnastic bridge without preliminary preparation only when its implementation becomes ordinary and familiar, it will not bring any difficulties.
A set of special exercises
Designed to develop the flexibility of the back muscle group. All exercises are aimed at ensuring that the implementation of the gymnastic bridge does not bring pain, but is performed as easily and quickly as possible.
Exercise One
Lying on your stomach, stretch your arms up. Trying to bend as much as possible, the legs are simultaneously raised with the arms. The knees are kept straight. In each upper position, they are held for 30-60 seconds.
Exercise two
Lying on your back, legs are bent at the knee joints, arms are extended along the body. The pelvis is raised to the maximum possible height, lingered in this position for about 5 seconds and smoothly lowered back onto the back.
Exercise three
Kneel down so that the legs are spread across the width of the pelvis. The torso is slowly tilted back, bending in the lower back, and touching the heels with the hands. In this case, the head must be tilted back, and the back must be arched.
Exercise Four
Lie on your stomach, hands holding on to your ankles. Bending, simultaneously raise the legs, chest and head. Hold in the top position for a few seconds.
Exercise five
Performed on fitball. They lie on it with their backs, put their feet shoulder-width apart, raise their hands, and then try to reach them to the floor.
Exercise six
Performed from a prone position. Straight arms are placed at the level of the hips. First, the back is arched back, and then, bending the legs at the knee joints and throwing back the head, touch the toes to the head. In the final position, you need to linger for 30 seconds.
Exercise seven
At the end of the complex, a bridge is performed from the supine position. First bend the arms and legs. Hands are placed as close to the shoulders as possible, and the elbows are pointing up. Then from this position they try to stand on the bridge. Legs with arms straighten and bend in the lower back.
As soon as there comes a feeling that it is no longer possible to bend further, you need to linger in this position for at least two seconds. When the exercise ceases to cause difficulties, it is necessary to complicate it. To do this, the arms are pulled closer to the legs, and then swing back and forth.
These exercises must be performed daily. They will not only allow you to easily stand on the gymnastic bridge, but also relieve problems with the spine. The complex can be performed by absolutely everyone, regardless of age.
Performing a bridge from a standing position
You can proceed to this exercise after the preparatory complex has been fully completed and mastered. You can perform it both at the Swedish wall and at the usual wall. The main thing is the availability of free space.
They stand with their backs to the wall or wall, keeping a distance of about 80 cm from its surface, placing their feet shoulder-width apart. From this position, they begin to lean back until the fingers rest against the wall. To go down, fingers are sorted along the rails or along the surface of the wall until the moment when the hands are on the floor and a full-fledged bridge is made.
Hold the final position for a few seconds and then return to the starting position. This should be done in the same way as lowering with the help of fingers, moving them along the wall or slats, but already rising up.
When the execution of the bridge with the wall is brought to automatism, the exercise can be started on a gymnastic mat. At first, the bridge on the mat is best done with a partner who will support your back for safety.
To make a bridge on the mat while standing, they lean back, linger for a few seconds in the accepted position, and then smoothly lower themselves onto the bridge. In the last position, you also need to linger. To take the starting position, it is enough to push off the mat with your hands.
Making a bridge on your own should begin only after gaining full confidence in your own abilities.
How to stand on the bridge correctly and beautifully
Effectiveness of the gymnastic bridge is given by the correct technique and beautiful performance. There are several common mistakes to avoid:
- There is no need to be afraid of losing balance when going to the bridge with the help of the back and shoulders. When performed correctly, only the hands should be involved.
- Quite often, many do the exercise without transferring the weight of their own body to their hands, that is, through the back, without using the shoulders. As a result, the arms are too arched, and the bridge is unstable and looks ugly.
The correct bridge is performed with the transfer of weight to the hands. The angle between the arms and the floor should be right. This can be achieved by preheating the shoulders. To do this, standing on the bridge, you need to rock back and forth, stretching the shoulder muscles.
How to stand on the bridge - Video
For those who do the bridge daily or quite often, this item can be skipped, but for beginners, it is necessary to warm up the muscles before doing the exercise. Before you start doing the bridge, you need to understand that any exercise, no matter how beautiful it may be, should not harm the body. So a good workout should be your best friend. There are several exercises that will prepare the body for exercise.
- Lying on your stomach, raise your hands up, make sure that your knees are not bent, and bend back. The exercise must be performed very smoothly without sudden movements. When you bend to the end point, linger in this position for a few seconds and return to the starting position.
- This exercise will help warm up your leg muscles. You need to kneel, spread your legs a little, raise your hands up and make a smooth tilt back to touch the floor with your fingers. Don’t worry if something doesn’t work right away, that’s why training is needed to improve your skills.
- Lie on your stomach, put your hands at the level of your hips, bend your legs at the knees and try to reach your feet with your head. This stretch is very useful for the spine, especially for those who work while sitting.
Bridge exercises
There are different options for how to make a bridge:
- It is necessary to lie on your stomach, stretch your arms up, at the same time you need to raise all the limbs up, and bend as much as possible. Make sure your knees are straight. Stay in this position for a minute.
- It is necessary to lie on your back, legs bent at the knees, put your hands along the body, now raise your pelvis as high as possible and stay in this position for about five seconds, then slowly lower yourself to the starting position.
- Get on your knees, feet hip-width apart. Bend back gently and touch your heels with your hands. In this case, the back should bend, and the head will be thrown back.
- It is necessary to lie on your stomach, clasp your ankles with your hands, raising your head, bend over. Stay in this position for a few minutes.
- You can make a bridge not only on the floor, but also on the ball. To do this, you need a fitball. You need to lie on your back, put your feet shoulder-width apart, raise your arms and stretch to the floor.
- You need to lie on your stomach. The arms should be straight and at the level of the hips. Now you need to arch your back. Try to touch your head with your toes. In this case, the legs should be bent at the knees, and the head raised. In this position, you need to hold out for half a minute.
- Most often, the bridge gets up from a prone position. To do this, lie on your back, bend your arms and legs, elbows should look up. Next, you need to try to stand on the bridge from this position, bending in the lower back, straighten your arms and legs. When you reach the limit of arching, stay in this position for as long as possible. When this exercise is easy for you, you can complicate it by moving your arms closer to your legs. Then you need to swing to the sides.
If you perform these exercises daily, then you will forget about pain in the spine, and of course, you will easily get on the bridge from any position.
Bridge from a standing position
When you can perform all the exercises with ease, including getting up on the bridge while lying down, you can move on to learning how to perform the bridge from a standing position. It's great if you have a Swedish wall nearby, if not, you can just use the free wall. Stand with your back to the wall at a distance of 80 cm, raise your arms up, feet should be shoulder-width apart. Lean back until your fingers touch the wall. With your fingers, move along the wall, dropping lower and lower until you make a bridge. Stay in this position for a short time and, moving your fingers along the rails of the wall or wall, return to the starting position. You need to do this exercise until the back muscles get used to it and it becomes easy to bend over.
When it became easy for you to do this exercise with the help of a wall, it means that the turn has come to abandon improvised devices. Now you need to take a gymnastic mat, it is desirable that there is someone nearby who can insure at first. Stand facing this person, put your feet shoulder-width apart, stretch your arms up. Let the assistant insure you now, supporting you behind your back. Slowly lean back until your toes touch the floor, hold that position, then push off with your hands and return to the starting position. Until you are one hundred percent sure of your strengths and capabilities, you do not need to refuse the help of another person.
Bridge for advanced
You can also stand on the bridge from a vertical handstand, you just need to do this exercise, being in excellent physical shape. So, you need to carefully stand on your hands, then relax your body in such a way that from the back side both legs fall to the head. The head should be tilted to the back. When lowering the legs, you need to maintain balance. At the moment when the legs do not fall already smoothly, you need to put them on the floor so that they are as close to the hands as possible. The bridge is ready.
Such bridges are very useful for our body, the body, getting used to the loads, will respond to you with flexibility and health. For those who got up on the bridge as a child, and in adulthood, it is quite simple to do this. Because the muscles store the memory in themselves, and, if necessary, reproduce the desired element. A flexible spine will allow you to be young as long as possible. But do not forget to consult with your doctor before experimenting with your body, especially if you are over 30 years old. Because if there are problems in the spine, the doctor will surely forbid you to do such exercises.
Common Mistakes
On the Internet today you can find a lot of information on how to get on the bridge, in addition, you can watch the video, but still, if you are not confident in your abilities, it would be better to contact a trainer. In one lesson, he will teach you how to perform the exercise correctly, help you avoid common mistakes. Because it’s not enough to learn how to just stand on the bridge, you also need to do it correctly and beautifully.
If you stand on the bridge from a standing position, the main thing at this moment is to be calm, those who are very worried usually make the most common mistake - they start walking not with their hands, as it should be, but with their shoulders and back. Therefore, be careful and calm, everything will work out for you.
Another very common mistake when doing a bridge is that many people do the exercise with their backs, and their shoulders are not taken into account. And they get a clumsy bridge, very unstable with outstretched arms. It will be right to warm up the shoulders and transfer the weight of the body to the hands. An ideally performed exercise is when the angle between your hands and the floor is 90 degrees. In order to make this angle, you need to stand on the bridge, swing back and forth to stretch your shoulders.
That's all the wisdom, a little training and perseverance, and you can safely show the bridge to the delight of guests and friends.
