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Gymnastics Bridge and Backbends Stretching Program – EasyFlexibility

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Gymnastics Bridge and Backbends Stretching Program

The Full Bridge is a strength-flexibility powerhouse. It requires flexibility in:

Gymnastics Bridge and Backbends Stretching Program

This total body exercise has many names from Upward Bow to Wheel Pose to Full Bridge. In yoga it's known to give energy, help with osteoporosis, and stimulate a variety of glands and organs. Outside of yoga this exercise is very useful in gymnastics, acrobatics, various martial arts styles, wrestling, dance, etc.

 Watch the Gymnastics Bridge Muscle Anatomy Breakdown:

EasyFlexibility's Approach

A standard way of mastering this exercise is attempt it from scratch with coach or partner lifting the athlete by the hip or worst by the lower back. This often work for young children, who have the flexibility and need just a little adjustment.

Teens and up need a good preparatory work on each body section separately. We recommend taking a look at back extension flexibility, wrist flexibility and overhead shoulder flexibility first. If all of those are already up to par or better, than you can start on Bridge Program.

Gymnastics Bridge and Backbends Stretching Program

This program take apart each joint and then each muscle articulating in each joint. Than each tissue is worked individually with Zaichik stretching techniques to avoid the painful stretch reflex, while quickly lengthening the muscles, culminating in a beautiful Back Bridge.

Try a Zaichik Stretch for the Bridge


Customer review:

easyflexibility wheel bridge chakrasana cakraasana

Today in the morning I did again one round of Zaichik Stretching for the Back Bridge/Wheel.

I have taken some pictures and send one with this email.

As review I would write:

" When I first had the plan to study sports and sports sciences at the age of 17 I began to train in my weakest field, gymnastics. I could progress quite quickly, but came to some limits due to the lack of flexibility especially in the thoracic spine and shoulder area. I could master the front and back handspring, but it was more due to my quickness and explosive strength rather than flexibility. I did not get far with the back bridge. 

For some years I have not trained the back bridge at all following what I have read from some experts calling this exercise dangerous for the spine.

Since some time I have also put some of my focus on training with bodyweight exercises, among them the back bridge, which has tremendous benefits for the spine and related muscles as I know in the meantime. I designed a progression with exercises from different programs and followed the progression. For a while I got stuck with half bridges and the problem was an old one: lack of flexibility in the thoracic spine and shoulders. I was a bit frustrated, and it was just last week that I tried the Zaichik Stretching routine for the Back Bridge or Wheel. Due to time pressure I could only do one round, but I was blown away by the new feeling at the end of the routine going into a full bridge. Being able to lift the head just a few inches above the mat before, now I was able to stay comfortably and stable in the Full Bridge and the elbows quite extended. Since last week I have repeated one round of the Zaichik Stretching routine twice and today took some pictures. My bridge is not yet perfect, but the improvement in the very short time compared to what my bridge looked like one-and-a-half weeks ago is amazing. And that at my age of almost 55. It proves that Zaichik Stretching works. I would have been glad to know about this system in my younger years, but still now I can improve a lot.

Maximilian Schmid, Bangkok, E-Mail: MAXIMILIAN4320004@yahoo.ca."


Get your Overhead Back Bridge Program Today! 


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Try Zaichik Stretching Techniques FREE

Here you have two amazing Zaichik Stretching Technique exercises you can try and experience the benefits right away.

Psoas 

First one is for your Psoas which if tight it gives lower back pain and throws posture and alignment out of line.

psoas zaichik stretching

  1. Step forward with one leg and move it to the side. Flex to that side from the lower spine as much as possible.
  2. Move over to the side (hip abduction) holding the spine lateral flexion.
  3. As you come back from the abduction increase hip extension (always keep spine lateral flexion).

Posterior Deltoid

Second one is for your upper body, an Anterior Deltoid exercise. If tight, it can prevent full horizontal flexion and internal rotation of the shoulder as well as push the head of humerus forward, putting pressure on the joint capsule and contributing to shoulder pain and improper traction.

anterior deltoid zaichik technique
  1. Turn away till elbow comes off the floor.
  2. Use the prop to push arm. Elevate the shoulder to ear.
  3. As you depress, press the elbow more toward the floor.

Get the Free eBook!

We are giving away for Free the eBook "5 Gems of Flexibility", it'll show you three additional exercises for major muscles in your body. Enter your email below to the the download link:



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