Tap Bridges
Theoretically, one could only use Wheel Bridges to improve their mobility until they are able to do Stand-to-Stand bridges.
However, it may be helpful to learn to assist oneself into the position with a wall.
This step gently introduces one-arm bridging that will be helpful for the next step. You may have trouble balancing at first. Don’t fall on your head!
This exercise serves a quick “in-between” exercise to help us experiment with supporting our upper body with a single arm.
Provided you’ve spent solid time on the previous progressions, you may not need to spend much time on this exercise.
Follow this exercise with a few sets of Wheel Bridges to continue building your mobility.
Standards
In this particular exercise, the goal is to acclimate our body to the balance required for one-arm bridging. The standards below are not set in stone. Move on when you feel you are able.
LEVEL 1: 2 Sets of 5 Taps (Per Side, Alternating)
LEVEL 2: 2 Sets of 20 Taps (Per Side, Alternating)
LEVEL 3: 2 Sets of 30 Taps (Per Side, Alternating)
Rest 2-3 minutes between Sets.
Form Cues
Video yourself during this exercise and watch back in between sets.
Try to establish full balance with each “tap.” If you feel like you have to rush to quickly touch your head and the ground again to avoid falling, spend extra time just learning to balance on your arms.
Breathe normally throughout this exercise. This is very important. The new positioning in our body can make our blood rush to and from our head. If we hold our breath and suddenly release it, this may result in severe dizziness.
If you feel dizzy, stop immediately and take a break. Walk around the room while breathing normally before returning to your exercise set.
Tutorial
Lie on your back with your knees bent. Your heels should be a few inches away from your butt.
Lean back and push yourself into a Wheel Bridge or Full Bridge.
Steadily shift weight onto one arm until you are able to lift the other arm entirely.
Tap your head or opposing shoulder briefly before returning your hand to the ground.
Repeat this motion for the other side.
Repeat 3-5.
Progression & Regression
To make this exercise easier: Quickly tapping yourself before returning to the floor will make this exercise easier. Make sure to practice this exercise until you’re able to support yourself on either arm for at least a few seconds at any given time. This must feel stable for you to move to the next step.
To make this exercise harder: Doing this exercise slower will make it more difficult. You can experiment with tapping your waist, your hips, etc. It doesn’t really matter as long as you build the ability to balance on either arm.