Back bridging

[Adam]

I just saw this done on TV and decided to do it myself. After about a minute both my back and wrists were screaming bloody murder at me, the wrists so badly I had to force myself doing them without hands, which was hard on the head.

Any thoughts on this one? Is it a good exercise for building back strength/flexibility?

[Saz]

I do it, I think its good for balance and co-ordination. I'm not sure about back flexiblity or strength. I seem to be the only person who doesn't have trouble with this, apart from one time when I stopped concentrating, my wrist gave out and I smacked my head on the floor. I think you have to be careful when you do it.

Don't do it on you're neck, its not meant for that kinda strain. Just start off slow and build up.

[Bon]

I do neck bridges, dunno if they're the same.

[KickChick]

http://www.holtreman.net/images/Furey-bridge.jpg
Back bridge ala Matt Furey...

(I do them with hand supports though!)
And according to MF the proper way is to place all your weight on your forehead and not on the top of your head.

[Bon]

Ah, yes. I most certainly do them!

[Adam]

That's the one I'm doing!

[Bon]

I find that the side of my neck is neglected, so I try to bridge at all the angles.

It's much easier to work the angles by getting on the balls of your feet and putting your forehead on the ground, supporting it with your hands, then removing the hands and putting them behind your back when you feel comfortable enough to do so. This way you can bridge to the side, diagonally right, diagonally left, directly forward, etc.

[KickChick]

Originally posted by Bon
I find that the side of my neck is neglected, so I try to bridge at all the angles.

"What a man!" :)

Seriously though .... good idea!

This is one way I "crack my back" and neck at the same time. I'm sure its not the thing to do but I have found that I need to do that every so often (.... crack my back that is!)

If you suffer any type of back "tightness" or discomfort.... try these ....

[shadow joe]

i do it and definitely find it valuable, before grappling each class...


i do the matt furey, but I start out with the hands and I stretch out first by putting my forhead down and trying to roll toward the nose slowly and carefully.


i only hold the bridge for a couple breaths max and then relax and go back up for a few reps...


fun fun fun

[Adam]

Aren't you supposed to get into the stance and hold it for a while?

[Swoop]

Be careful with this one if you're a complete novice. If you've never done neck strengthening exercises before don't do this. Start off with something safer.

My suggestion:

1, Stand up straight, legs shoulder width apart.

2, Place your palms on your chin and push your head back with your hands while using your neck to resist. Do about 15 reps.

3, Place your hands on the back of your head, fingers interlinked, and push your head down so your chin goes towards your chest. Again try to use your neck muscles to push your head back (15 reps).

4, Do the same again but pushing your head to the sides (15 reps to the left and 15 reps to the right).

Once your neck muscles get stonger then move onto bridging.

[paul paterson]

can I emphasise for all those who instruct, please do-not get your students to do this type a exercise, especially children. You will find that those of us who have taken certain certification here in the UK have been told that those exercises that causes a contraindication must never be used.

that said, in our own time, who cares...

Paul Paterson.

[Bon]

Try telling that to my neck! It is soo much stronger and I've had nothing but positive results, I think people just hate the look of it... But, I'm no Doctor so :D

[Adam]

I go with Bon on this one. I've been doing the unsupported neck bridge for only two or three minutes a day for about a week now and I can nearly touch with my nose. My neck, back and shoulders have become a lot stronger just in that period of time as well as my back flexibility. I have no injuries yet, is not confined to a wheelchair and this nights bridging seems to have cured a backache I have had for a few days.
I love this exercise.

[SoKKlab]

Bridging is Thee exercise for neck and lower back strength, just look at them Yogis (and Wrestlers for that matter).