Content

• Method 2 of 4: Performing the Bridge
• Method 3 of 4: Exiting the Bridge
• Method 4 of 4: How to Improve Your Bridge
• Tips
• Warnings

1 Remember that you don't need incredibly strong arms to complete the bridge. You can do everything calmly with the right technique. Stretch properly before getting into the bridge, otherwise you risk pulling the muscle.

2 Stretch your arms and back gently. These movements do not require much effort, so you will not experience significant pain, which is very good.

3 Lie with your back on a yoga mat. Bring your soles to your buttocks. The soles of your feet will be completely flat on the floor.

• If you have long hair, then tie it in a ponytail so that it does not interfere with you, and you do not accidentally pull for it when you exit the bridge.

4 Bend your arms comfortably so that your arms are above your shoulders. Raise your elbows so that they face the ceiling and your palms rest on the floor. The palms will be near your ears.

Method 2 of 4: Performing the Bridge

1. 1 Take a deep breath before reaching the desired position and exhale slowly as you enter the bridge. Since many people cannot breathe normally in the bridge, the presence of air in the lungs will allow you to exhale gradually and stay in this position for longer.
2. 2 Using the strength of your legs, push your hips up off the floor. Then, push the rest of your body out with your hands. Everything should be done in one smooth movement.
3. 3 Tilt your head back to look at your hands. If you are just learning to do the bridge, then lift your heels off the floor and stand on your toes. But for the best stretch, you should leave the soles of your feet flat on the floor. Make sure your wrists are right under your shoulders.
4. 4 Wonderful! You are doing the bridge! Hold this position as long as possible and move on to the next step.

Method 3 of 4: Exiting the Bridge

1. 1 Bend your knees so that the back of your head slightly touches the floor. Lower the rest of your body. Slowly pull your arms out of the bridge.

Method 4 of 4: How to Improve Your Bridge

1. 1 Force yourself to stand on the bridge whenever you can, always strive to improve it. Straighten your legs and push your shoulders even further forward.
2. 2 Keep exercising. This stretch can be light or heavy, depending on your training. In the early stages, you will experience discomfort in the core and neck area.Don't worry and keep practicing and you will definitely master this element. Being on the bridge will allow you to move on to more complex gymnastic elements such as forward or backward flips.
   • Enter the bridge only in a safe environment - indoors or outdoors.
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Tips

• Bridging is a very effective exercise as it stretches your back in front of the gymnastic elements.
• If you want to impress your mates, try lifting one leg up.
• This can take a long time if you don't have a flexible body. There is no point in bragging to your friends if you cannot stand in the bridge for at least 5 seconds.
• When you master the bridge, try to walk with your feet closer to your hands, which will surprise your comrades even more.
• If you have long hair, then stand in the bridge first with your hair down. After success in this direction, try a ponytail bridge at the back of your neck. If you wear a ponytail at a medium height or higher on a daily basis, then you will need to learn how to balance the weight of your head by fixing your hair with an elastic band. If you like high ponytails, then do not do the bridge until you have learned how to do it with a ponytail at a medium height. Remember that the ponytail can unravel.
• Try to straighten your legs and not stick out your knees if you want to make it harder for yourself.

Warnings

• Move slowly. The rush can lead to a malignant muscle strain, especially if this is your first time doing the bridge.
• Do not despair. This movement will seem difficult at first, but once you master it, it will be very easy.
• Take a few minutes to rest if you get tired. This gymnastic element for beginners, as well as the type of stretching, will require a lot of effort. Cheer up!
• As with any gymnastic exercise, it would be very nice to have an insurer who is experienced with this exercise. This person will tell you what needs to be fixed in your particular bridge.