Full Bridge is a strength/flexibility powerhouse. It requires flexibility in the shoulder joint, shoulder girdle, extension of the back, as well as extension of the hips. 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 dance, gymnastics, acrobatics, various martial arts styles, wrestling, etc.
Watch the Muscle Anatomy Breakdown
Watch Gymnastics Bridge Program Trailer
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.
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.
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