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2020 Mobility Tip Number 2 - Improving the Back Bridge | Facebook

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Mobility Tip Number 2 - Improving the Back Bridge

11 липня 2011 р. о 08:52 Пароль
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Over the years through my Blog and my Youtube channel I've shared many useful tools for
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shoulder and bridging mobility.
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As I've indicated before, I am a believer in active work and do not use much relaxed Увійти
stretching in my practice.
Here is a nice routine to work on, if you want to concentrate on your back bridge and
shoulders. I suggest you follow this routine twice a day, 6 days a week for a period of three Бажаєте приєднатися до Facebook?
weeks and then evaluate your progress before devising a new mobility phase for yourself.
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A. Ido's Scapula Mobilization Routine X1

Rest 90 sec

B1. Rotations into Bridge-Beginner X 10 reps

or Rotations into Bridge-Advanced X 10 reps

B2. Two Arm Bridge Push Ups - Beginner X 10 reps

or One Arm Bridge Push Ups - Advanced X 5/5 reps

B3. Rounded Back Locked Knee Deadlifts (light - 15-40kg) X 10 reps + 10 sec pause at the
end of the last rep

and Repeat B1/B2/B3 for 3 total Giant Sets, without rest between exercises

Notes:
1. Ease into this type of work - perform once a day for a week and then increase to twice a
day.
2. Aim for quality of movement in the Rotations into Bridge - spin on the outside base of the
palm and lift fingers off the floor to avoid friction, use a circular motion in and out and control
each phase of the movement.
3. Take your time moving from the beginner variations into the more advanced. This will not
happen overnight.
4. Support your active mobility work with Soft Myofascial Release work - either by a
professional or by yourself. Good structures to address for shoulder mobility: Subscap,
Infraspinatus, Lat-Tri insertion, Pec Minor, Teres.
5. As you have probably figured out I balance arching work with rounded back work. If you
are not used to arching this will alleviate a lot of discomfort and low back aches that are
usually associated with such practice.

Stay consistent and mobility will be coming your way. Soon.

Enjoy,
Ido.

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