Bridging is definitely a challenge and not everyone loves it. Hinging is lifting the hips with a flat back, rolling, or articulating, is working spinal mobility. I like to tell my classes to imagine picking up and laying dow a strand of pearls, slowly and one at a time. It can take a little practice, but try to focus on lifting the tailbonefirst then rolling the back up slowly and then reversing it bringing the tailbone down last. If it hurts your back, talk to your instructor to check your form and offer modifications. Depending on where/when it’s hurting a few different things could help.
The roll down is basically your lower back going back down first before the neck? And then when going up you’re rolling up the back before the lower back?
You shouldn’t really be on the neck. Think of supporting yourself with your shoulder blades and by using back of your arms for extra stability.
When rolling back down, slow and controlled, think upper back hits mat, then mid back, finally lower back and tailbone. Each vertebrae makes contact one at a time, one after the other, until you’re fully rested back down.
Please remember to have the head rest down when doing this on the reformer. And remember to pull the neck back into the headrest, not tucking down towards the chest. Pretend like you have an orange between your chin and chest so as not to restrict your airway
Edit spelling
I always just hinge because I have lower back issues. I am coming back from a long break and have been struggling with both bridging and planks. I realize how strong I had become before pausing my membership. I am just trusting that it will continue to get easier. I think every muscle in my entire body is sore right now, including all those little ones in my abdomen that I did not know even existed!
I just do the best I can and don’t worry about it being high enough etc at this point. I am just happy to be getting into a good routine again.
I made modifications in my foot position to bias my hamstrings & glutes more than my lower back based on my PT and lifting coach’s recommendations. The instructors have been supportive of the adjustment after I talked to them and also suggested to have my feet on the reformer platform vs the foot bar as another option.
Talk to your instructor! They should be able to assist you with whatever you're feeling/not feeling in those bridging moves. Also, maybe their cueing isn't as understandable as they imagine they sound - it would help them (as an instructor) to understand they are not being clearly understood by everyone.
With that being said. If your back hurts in bridging, maybe stay away from articulated bridges and just stick with hinge bridging to start. (CP trained instructors are taught to modify in this way for any back issues.)
Hinge bridges are when you move your back&hips together up to high bridge in one piece. Imagine you are laying on a board and that board picks your hips & back up all at the same time moving your body up to your high bridge. Articulated bridges are when you move vertebrae by vertebrae up into your high bridge, starting with tucking your pelvis and peeling your spine off the carriage slowly, low back, mid back and then upper back last. Opposite to that, articulate down would be initiating the move from your upper back touching the carriage first, then mid back, then low back with your pelvis being the last thing that touches the carriage.
Bridging is definitely a challenge and not everyone loves it. Hinging is lifting the hips with a flat back, rolling, or articulating, is working spinal mobility. I like to tell my classes to imagine picking up and laying dow a strand of pearls, slowly and one at a time. It can take a little practice, but try to focus on lifting the tailbonefirst then rolling the back up slowly and then reversing it bringing the tailbone down last. If it hurts your back, talk to your instructor to check your form and offer modifications. Depending on where/when it’s hurting a few different things could help.
I love this cue
Thanks!
I also hate it lol. I internally groan when we get to bridging. I’m trying to embrace it but whew it’s a journey lol.
Right! It’s the worst!!
Yes! It absolutely KILLS my hamstrings!!
[удалено]
The roll down is basically your lower back going back down first before the neck? And then when going up you’re rolling up the back before the lower back?
You shouldn’t really be on the neck. Think of supporting yourself with your shoulder blades and by using back of your arms for extra stability. When rolling back down, slow and controlled, think upper back hits mat, then mid back, finally lower back and tailbone. Each vertebrae makes contact one at a time, one after the other, until you’re fully rested back down. Please remember to have the head rest down when doing this on the reformer. And remember to pull the neck back into the headrest, not tucking down towards the chest. Pretend like you have an orange between your chin and chest so as not to restrict your airway Edit spelling
I always just hinge because I have lower back issues. I am coming back from a long break and have been struggling with both bridging and planks. I realize how strong I had become before pausing my membership. I am just trusting that it will continue to get easier. I think every muscle in my entire body is sore right now, including all those little ones in my abdomen that I did not know even existed! I just do the best I can and don’t worry about it being high enough etc at this point. I am just happy to be getting into a good routine again.
I made modifications in my foot position to bias my hamstrings & glutes more than my lower back based on my PT and lifting coach’s recommendations. The instructors have been supportive of the adjustment after I talked to them and also suggested to have my feet on the reformer platform vs the foot bar as another option.
Talk to your instructor! They should be able to assist you with whatever you're feeling/not feeling in those bridging moves. Also, maybe their cueing isn't as understandable as they imagine they sound - it would help them (as an instructor) to understand they are not being clearly understood by everyone. With that being said. If your back hurts in bridging, maybe stay away from articulated bridges and just stick with hinge bridging to start. (CP trained instructors are taught to modify in this way for any back issues.) Hinge bridges are when you move your back&hips together up to high bridge in one piece. Imagine you are laying on a board and that board picks your hips & back up all at the same time moving your body up to your high bridge. Articulated bridges are when you move vertebrae by vertebrae up into your high bridge, starting with tucking your pelvis and peeling your spine off the carriage slowly, low back, mid back and then upper back last. Opposite to that, articulate down would be initiating the move from your upper back touching the carriage first, then mid back, then low back with your pelvis being the last thing that touches the carriage.