Back Bridge Exercise | Back Bridge Stretch


Why is back bridge such an effective exercise?

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.

In this article I will show you how to do the back bridge exercise in supine position, using a stability ball and a tough version for advanced trainers.

Purpose - To Build a strong Neck and Back.

Execution Technique

Version one - Supine Back bridge



This is the basic version, similar to hip raises which involves raising your hips from a supine position.

1. Lie on your back on a smooth surface with your knees bent and arms on the floor by your sides.

2. Now lift your torso such that your body is supported on your shoulders, upper back and feet with butt and lower back in the air.

3. If this becomes easy for you and you do over 15-20 reps then you can place a plate like barbell plate on your chest.

Improvise and use anything heavy at home - bag, books or heavy objects that are not edgy are fine.

Version two - Stability Ball Back bridge

The stability ball version is a stabilization exercise wherein you place your shoulders on to a stability ball.

Its an athletic drill to build isometric strength.

Athletes hold foam rollers between knees and stay in position for a few seconds.

Version Three: Wrestler's Bridge- Combat Core Back Bridge for advanced trainers

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.


  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.

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.

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.

Should weight trainers and bodybuilders do back bridge?

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. Recommends - The Stretching Handbook.

135 Stretching & Flexibility Exercises.

Take your Flexibility to the next level with
over 135 Stretching and Flexibility Exercises.
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Click here to find out more on The Stretching Handbook.

Stretching Exercises

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