Back Bridge Exercise | Back Bridge Stretch

Tired of weak neck and back. Despair no more. The Back Bridge Stretching Exercise will build a strong neck and a pain free back. An excellent Bodyweight Exercise for a strong back and neck.

Weight Training exercises have a few disadvantages. We cannot hit the muscles in as many angles as Bodyweight Exercises do. Back Bridge Stretch is one of those exercises.
 

Purpose - To Build a strong Neck and Back.
 

Although many Bodybuilders say that the Weight Training Exercises like Shrugs, Upright Rows and Back Exercises are enough for their development, I could not help but wonder how many people found back bridge to be useful to eliminate nagging back aches and neck pains. Back Bridge works.
 

Does Back Bridge put pressure on Cervical Spine?
 

Yes it does. That is why I recommend to progress slowly. Take your time but its a GREAT stretching exercise.

Execution Technique
 

This exercise should be done in a free and non-slipping area.
 

Always warm up and stretch your neck and back first. Use Stretching Exercises page to learn more these stretches. It just takes 2 minutes to read and stretch but will save you lot of time later.
 

NOTE - This article is for information purposes only. Please consult a physician before you stat any exercise program. If you have or ever had a neck or back injury please do not do this exercise. Please read our disclaimer though.
 

Steps

1. Lie on your back and place your hands by the side of your head.
    
2. Push up your feet and your upper body at the same time such that your chest now faces backwards.
    
3. Now slowly rest your forehead on the ground. Hold this position for any length of time you possibly can.

How to make it more difficult?

Difficulty stages include touching your nose to the ground, placing your hands crossed in front of your chest and then holding this position for longer positions.

Points to Remember

• Never hold your breathe during the entire stretch.
• Try keeping your entire body flexed in the stretch position.

ExerciseGoals.com Recommends - The Stretching Handbook.

Stretching Exercises

• Neck Rolls
   
• Lunges/ Achilles Tendon Stretches
   
• Hamstring Stretches - Hurdler's Stretches, Combination Hamstring Stretches
   
• Side Bends, Forward Bends, Seated Forward Bends, Standing Twists and Windmills Exercise.
   
• Core Stretches - Lower Back Stabilizers/Erector Spinae Stretches.
   
• Upper/Lower Back Stretching Exercises.
   
• Quadriceps Stretches, Inner Thigh Stretches, Hip Stretches.
   
• Spinal Twists, Hanging Stretches, Abdominal Stretches.
   
• High Knees Exercise, Jumping in Place.
   
• Cool Down Stretches.
   

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Disclaimer -  This article is for information purposes only. Please consult a physician before you start any exercise program.