up:: [[Mobility and Flexibility MOC]] tags:: #source/video #on/health/spine # Bridge Progressions [BULLET PROOF Spine w/ Bridge Progressions & Variations - YouTube](https://www.youtube.com/watch?v=jb3lme_KIjo) Bridges are a healthy body weight exercise that help stretch our anterior chain, and strength our spine and posterior chain. The basic progression is a glute bridge, with more activation we can all achieve a shoulder bridge. In this level, work with shoulder bridge reach for a dynamic version. ![[Pasted image 20231222185320.png]] There's the risk of an over arched lumber, resulting in lower back pain. ![[Pasted image 20231222184539.png]] A solution to this is to progress towards to tabletop bridge variation, engaging the abs to flatten the lower back curve (hold for 15-30 seconds). Most people would be limited by shoulder mobility, but can turn into a dynamic exercise to build shoulder mobility. Finally, we're ready for the full back bridge, this movement requires high strength, stability, and mobility on the shoulders. Start with wider feet and hand positioning as an easier variation. Common limitations include: * Wrist flexibility * Shoulder mobility * Abdominal tension * Tight hip flexors The back bridge can be turned into a dynamic exercise by doing a reach, which is less demanding on the shoulders and hips.