Learn how to stretch into a bridge. Most people think the bridge is just a back stretch, but it actually targets the abdominal muscles and the shoulders.
If the bridge feels very difficult, you likely need to work on your shoulder and abdominal flexibility.
This type of flexibility is especially important for artistic gymnastics skills like back and front handsprings and walkovers.
Find more stretching instructions and training methods at Stretching Main.
Execution
Whether you perform the bridge with bent or fully extended arms and legs, the following four key points always apply:
- Keep your heels on the floor.
- Point your fingers toward your feet.
- Straighten your elbows.
- Bend your spine evenly (see Clip 2 in the animation above).
Always exhale as you increase the intensity of the stretch.
There are two bridge variations, depending on the focus:
- Back-focused variation:
Walk your hands closer and closer to your feet. This increases the arch in your spine and intensifies the back stretch. - Shoulder-focused variation:
Try to fully extend your arms and legs and lean your body forward, which targets the shoulders more deeply.
Advice
- If you need to shift position, move slowly and with control. You can also practice walking around on your hands while holding the bridge.
- Engage your abdominal muscles to maintain a controlled and even arch in your spine.
- A great exercise to prepare for back walkovers:
Get into a bridge with your legs straightened, then lift one leg to horizontal (keep it fully extended and hold for 1–2 seconds).
Lower that leg and repeat with the other.
This exercise strengthens your core and is excellent preparation for the back walkover.
As you get stronger, lift your legs higher and higher, until you can reach a handstand—that’s how you transition into a gymnastics back walkover.
Related Suggestions
- [Back Handspring]
- [Front Handspring]
- [Shoulder Stretch with Hands on a Wall]
