Wall Bridges
Now that we’ve acclimated our body to use our posterior chain in synergy, it’s time work on the next step - bending backwards!
It’s much easier to build this mobility against a wall first.
Because this movement is unusual for many individuals, it may take you a while to get comfortable or mobile enough. This is fine. The other exercises in the routine will condition your body while you make progress on this exercise. It may take a few weeks to get comfortable with this - particularly if you’re older, new to exercise, or both!
Standards
LEVEL 1: 2 Sets of 15
LEVEL 2: 2 Sets of 25
LEVEL 3: 3 Sets of 30
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Bridge variation.
Form Cues
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.
Try to externally rotate your shoulders during this exercise. This meaning rotating your upper arms away from your body. It may help you to envision trying to bring your elbows together.
Your feet should point forward or slightly out. Point your toes forward.
Try to arch your back evenly. Don’t hinge at one point while keeping the rest straight. Imagine your back being as curved as the letter U.
Your abs will stretch during this exercise. You can maintain tension in them - but they should stretch to allow your lower back to contract. This is normal!
Tutorial
Stand 12” away from a wall. Your arms should be by your side and your legs shoulder width apart.
Bring your arms back until your palms touch the wall. Your fingers should be pointed down.
Lean backwards, trying to move one spinal vertebrae at a time, until your head gently touches the wall.
Pause for 1 Second.
Slowly reverse the movement.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Standing closer to the wall or not leaning back all the way will make this exercise easier. Build range of motion over time.
To make this exercise harder: Standing further away from the wall will make this exercise harder.