BACK BENDING STRETCHES FOR STIFF ADULTS (BEGINNERS)

[@GotROM]

📌Are you working on your back bending? What's your #1 problem?

[@Jabberdau]

I guess I can't figure out if its my lats, my triceps or my chest thats the main problem. Whats the mechanical advantage of the rotated arm position in position 1 compared to the other two?

[@GotROM]

@@Jabberdau The shoulder joint has more ROM with slight external rotation in shoulder flexion. Also, it's more comfortable for most (less impingement.)

[@linseyc.6602]

Low back pain, wrist pain

[@katemoore8640]

Soreness and stiffness in my back

[@H20fanatic20]

Trust..

[@zainamirza5372]

I can bend my back but have 0 upper body strength 😭 I can’t lift my body up😭😂

[@GotROM]

Practice! I also have a Backbridge program on gotrom.com. Check it out and let me know what you think.

[@elizabethvesely97]

I have found lots of pushups and practicing inversions helps improve but I'm still working on it myself.

[@kingmastersupreme4854]

The elevated-bridge on the chair is EXACTLY what I need to practice!! THANKS!!

[@GotROM]

Great to know this helped you! What else are you working on?

[@elizaosenbaugh-stewart7161]

Thank you so much for this. I used to be able to easily do bridge as a child and young adult but recently tried with my daughter and realized I can't even get into bridge anymore. Been looking for backbending flexibility exercise videos and most 'back flexibility' videos either focus on lower back and twisting or assume you can do bridge. This is a great set of exercises for exactly the areas I need help with. Gonna to try these for a few weeks and see how it goes.

[@GotROM]

Glad to know Eliza! Let me know how it goes.

[@HSIves1]

I LOVE these exercises!!!! Thank you!

[@GotROM]

You're welcome! Let me know if there's anything else you need help with.

[@she2302]

Thank you this is very helpful ❤

[@GotROM]

Hello Sheila! Glad this helped you out. Is there anything else about the back bridge I can help you with?

[@chiemelievalerie4668]

This worked so well

[@GotROM]

Happy to hear so! What are your 2022 goals? Bridge? Other?

[@mrclean3357]

Thanks! Even tho i am a teen i needed this when cheer started back up

[@analauren9257]

Same!! I came back to it so I can stay flexible

[@GotROM]

Glad to hear it helped! Any other videos you'd like to see?

[@mrclean3357]

@@GotROM leg stretches I'm a flyer so I need leg flexibility

[@GotROM]

@@mrclean3357 cool! There's a lot here, check hamstring and quad flexibility. I also have some programs on my website which will help you. Look it up: gotrom.com/pages/products

[@LanaClarkLC]

I definitely need to work on the flexibility of my shoulders for this. Thank you!! Ive been using a yoga ball for support

[@GotROM]

You're welcome Nicole. Anything else you want to see from my channel?

[@zoomgallygally]

Does doing the bridge itself albeit very stiffly and not much height help to get a better bridge or are these exercises more important?

[@GotROM]

The exercises are important to help you get settled into the backbridge.

[@CyberzXD]

I just randomly watched this for my mom, and I like you already 😉

[@GotROM]

:-D

[@alisachapman4168]

Love your videos! They're excellent! All the silly video clips among the instructions are hilarious!!

[@GotROM]

Thanks Alisa! ;-)

[@pinkyjha1192]

My arms are really weak I can't do a backbend for more then few seconds if I force myself to do it longer them my lower back hurts

[@GotROM]

I understand. It can be a challenge for some. Have you tried this already? If so, how was it? Let me know!

[@carolsze6559]

Great video. How long do you recommend for each exercise?

[@GotROM]

Hey Carol! Good question. A beginner will usually be able to hold each stretch in 3-5 seconds. If you are already way ahead of your stretching experience you can tap into what feels good for you. Let me know if that helps.

[@martinabakshi1273]

Very informative. Thanks for this video. I am a bellydancer and i need these stretches. With regular practise how long does it take, as an average. Also when i do these exercises how do i know if i have reached my extent and should not push/bent more.

[@GotROM]

This video should answer some of those questions: kzbin.info/www/bejne/q6bNo5mklM-lf5Y You brain will learn where your limits are over time. It will learn more quickly the more mindfully you practice. Hope that helps!

[@rodinaemad9787]

i know how to do a back bridge but couple of weeks ago i was trying to do it from standing but i fell and i got injured(Elbow ligament rupture. i don't know if this is how to say in english or not) now my elbow still healing but i want to try do it again but iam so scared and don't know how to avoid injures iam 17 by the way

[@GotROM]

Ouch! Sorry to hear that! Better start with some easier "drop back" variations! And keep working on overall bridge flexibility!

[@tamtesh8072]

Bombastic warm-up exercises for final exercise- classic bridge without pain Perfect feeling tnx

[@GotROM]

Hey, thanks! What else are you working on?

[@tamtesh8072]

@@GotROM I'm working exercises for beginners. Everything I find useful and relaxing.

[@seertapiaz3907]

That was great! Thank you!

[@GotROM]

You're welcome! Are you practicing your backbridge? How's it coming along?

[@egrs78]

He makes the most sense, because he reminds you and he demonstrates, the importance of breathing. Breathing is something most people easily stop doing once concentrated on an activity, especially exercises. No matter what your age, even if your 5, you typically need a coach to tell you out loud to "BREATHE". How easily we hold our breath without ever knowing we're doing it. Yet it's the most common form of injuries to our muscles.

[@GotROM]

That is true! Do you practice meditation and breathing exercises consistently?

[@UserName-pi9no]

Does the elevated bridge position feel significantly harder to hold than the regular bridge to anyone? Maybe its because my regular bridge isnt very deep?

[@GotROM]

Yes! It is harder. Are you primarly focused on your backbridge, or do you mix it with other exercises?

[@CyberzXD]

Thanks for helping! My mom randomly decided she wanted to get flexible like me, and I did some stretches, but she couldn't do them. These will help a lot! Thanks! 😉

[@GotROM]

Happy to help!

[@breakdancerQ]

3:26 where is the video to clear shoulder impingement? I really need it sir, please.

[@GotROM]

Hi Kid! Just type shoulder impingement on the search field.

[@gc-py1kd]

I’m 20 I was flexible when I was 9/10 years old . But now I’m completely inflexible and I want to get my flexibility back and I want to start practicing with your videos and I just need some kind of inspiration or sth ? Is there any hope for my age to get flexible again ?! I can practice every day how long should practice each video ? Sorry my English isn’t perfect 😑

[@GotROM]

I'm 34 and started training for flexibility around age 26. So yes, there's hope. :-) My 45-day routines at GotROM.com will explain exactly how you should practice. Give it a shot. :-) Email me for support anytime!

[@kevinallen5246]

Great video. The puppy pose has been a big help for me. Any thoughts on using reverse planks to help increase shoulder ROM?

[@RonnieLunn84]

Great video! Strongman, been suffering from shoulder/biceps impingement for over a year and have reduced my pressing, following you for a few years now and your shoulder vids are great. Be great to see a new shoulder preparation and warm-up video for people who suffer from tight shoulders and clearing that space for the tendon to do its thing during pressing.

[@GotROM]

Thanks! Try some of these new thoracic extensions drills to help clear that impingement! I learned them from a contortion teacher and they have slowly become my "go-to" exercises! 👍Also, the neck musculature can be one of the missing pieces for people. Check out my "Desk Posture Therapy" program for more details about the neck stuff 👍www.gotrom.com/p/desk-posture-therapy-program-bundle

[@philllove528]

Ya

[@larspetersson5933]

About the elevated bridge. Is it easier to have the feet on the chair than the hands?

[@GotROM]

Yup! Are you training your back bend or thoracic bridge? There are also version where you walk your hands down a wall to practice the "back walkover" - but that's not really for beginners.

[@brandymarie000]

for some reason, I can’t lift my shoulders off the ground. is this bc my shoulders are inflexible or maybe just weakness in my arms?

[@GotROM]

Hey Brandy, good question. How often do you stretch? And how long have you been practicing your backbend? A good stretching and strengthening routine consistently done overtime might help.

[@reward2745]

This is so cool. Have any for 16-14 year olds?

[@GotROM]

Hi! You feel tight on your back muscles? If so, this is okay to follow along.

[@emarabensova5353]

I have a problem even with the elevated bridge - I cant push on my hands and I am staying on my head. Do you have some advice?

[@GotROM]

Hello @emarabensova5353, yes it can be like that at first. You can try this out, and let me know how it goes: kzbin.info/www/bejne/kJ_RZneeoJKkmsk

[@sancharisircar7072]

I realized that the main problem happens when i try to lift my head wth my arms. Do I need to work on shoulders and biceps?

[@GotROM]

It can also be helpful yes. Feel free to integrate these stretches and let me know how it goes.

[@pritambiswas1463]

Sir I got pain or strain or hesitating feeling after doing glute bridge during acl reconstruction recovery for lack of knowledge I think I hyperextended my lower back in hurry I don't know what muscle to feel or what to tight its happens three days ago I have no physio for this pandemic covid19 it feeling pain or uncomfortable uneasy now is it a sign of major issue what to do now sir can continue this exercise or other acl reconstruction recovery exercises like straight leg rise with 1 kg sitted leg extension with 1or 2 kg squating please reply sir

[@GotROM]

Hi Pritam, thanks for reaching out. Can you please send me a message at [e-mail]? Or feel free to book an appointment by clicking on this link: www.gotrom.com/store/tLTaJHAL

[@waffle_chair9269]

I wish the bend back wasn’t so expensive. While I appreciate anyone who knows their own worth and value, it’s just not affordable to many, so I wish an alternative way to monetise it, while creating a cheaper resource for the purchasers , would’ve been more ideal I’d have thought. Also would’ve been great to see before and afters, in the peoples review interviews/videos, on the site.

[@GotROM]

Thank you for sharing your feedback! I have some free ebooks that might be helpful to you: www.gotrom.com/the-black-book-of-flexibility-secrets and www.gotrom.com/ebook. Plus you can get a 10% discount on the Backbridge Program. The before and after reviews I have them on www.gotrom.com/pages/testimonials. I will also be sharing some more about the backbridge-related feedback. Let me know if this helps!

[@rosedevereux2391]

Can you look for a slightly used one online? ebay maybe?

[@delphinevautrin4017]

Merci! Very useful as I am very motivated to work on my back posture and to do the bridge. Did yoga in the past but not anymore as I am more the runner style, but will definitely try the 'easy' bridge with the chair.

[@GotROM]

Awesome! In case you want to bring your practice up the notch, try this program: www.gotrom.com/back-bridge-bundle

[@gippo5971]

Hi Shane, just a question. Do you elevete your shoulders in the stretches? Or they stay in the socket? Thanks for the video!

[@GotROM]

Whatever is most comfy. Usually shoulder elevation.

[@JadedEvan]

How does fascial release fit in to the picture? I've tried similar stretches for a long time but find it impossible to overcome years of poor posture and tightness in the chest

[@GotROM]

Fascial release is what we call “Targeted Tissue Work”. In all our 45-day flexibility/mobility programs we use this kind of fascial release work PRIOR to the stretching.

[@missmarvelous110]

Where is his full back bridge program that he mentions?

[@GotROM]

www.gotrom.com/back-bridge-bundle :-)

[@surajthulung007]

Is it possible to do back bend at the age of 30yrs?

[@GotROM]

Absolutely! Are you practicing backbends?

[@surajthulung007]

@@GotROM yeah, just started! Is it normal that after doing some asanas there is a handful of sore in my spine?

[@GotROM]

@@surajthulung007 Not entirely. Did you do some warm up stretches before starting?

[@surajthulung007]

@@GotROM yea ofcourse i do

[@GotROM]

@@surajthulung007 Fantastic! To add, some soreness is to be expected, but it’s better if it targeted in the thoracic spine, rather than the low back. My 45-day Back Bridge program covers how to optimize the full bridge from head to toe.

[@SomewhereInIndiana1816]

this is awesome, thank you! I hope this helps me achieve this goal.

[@GotROM]

You're welcome! Where are you at with your backbridge?

[@philadelphiawalksptsd]

💗

[@williampfahl5758]

Thank you! Great stuff!

[@GotROM]

Anytime! Is there anything else I can help you with?

[@princeofpeace2915]

Of your a beginner and your looking to get a flexible back. How often and how long do you need to do these stretches? Or what do you recommend? Im trying to find step by step process. These stretches make sense to me. Just need to know what is the recommended time to hold and details to get the best results down the line.

[@GotROM]

Hello Prince! Great question! Most of the time, my clients do what is optimal. For some already quite advanced or intermediate they can do more. Feel what works for you and find your sweet spot. Hope that helps! Let me know!

[@leopardgeckoloverxd9802]

I’m not even 15 and my back is in so much pain when I do backbends and I’m in competitive gymnastics

[@GotROM]

Hey, sorry to hear that. How did you do with these stretches?

[@leopardgeckoloverxd9802]

They really helped

[@GotROM]

@@leopardgeckoloverxd9802 Great to know! You might want to check this out for your back pain: kzbin.info/aero/PLBek8msGJAxOItV7aaaAthTeqGRru5dvF. Let me know if this helps!

[@GotROM]

@@leopardgeckoloverxd9802 Awesome! Let me know if there's anything else!

[@LauraVierre_LV]

Wish me luck!

[@GotROM]

Let me know how it goes.

[@JennyPoolton]

You are amazing

[@GotROM]

Thank you, so much! Is there anything in particular that you are working on?

[@theinterceptor2024]

Thnk u soooo much bro

[@GotROM]

Anytime! Anything else I can help you with?

[@georgeizhere]

I can push up into a bridge (not great form) on the ground but I find it very difficult to push up off of my head when trying the elevated bridge on a chair, why do you think this is?, I thought it was meant to be an easier progression

[@GotROM]

Always different for each person. Could be something you're used to and your body has adapted to it. I hope that helps! Let me know if there's anything else!

[@rameshbalan7953]

greetings from India, Outstanding demo, thanks a lot and will do accordingly, god bless , ramesh

[@GotROM]

Thanks Ramesh! Let me know how it goes.

[@fatemehasgarii22]

I can't do it

[@GotROM]

I have some options you can try. This is a more comprehensive program: www.gotrom.com/back-bridge-bundle? where you'll have a step by step guide to work on your backbridge. Or you can try this newer video specific to back bridge as well: kzbin.info/www/bejne/kJ_RZneeoJKkmsk. Hope this helps! Let me know!

[@SamsonBiggz]

40 years old and I never thought to elevate my feet. Duh 🤦🏾‍♂. Thank you for this!

[@GotROM]

Absolutely! How did it go?

[@SamsonBiggz]

@@GotROM I weigh 290 so it's gonna take a a week or so to get my arm strength enough to lift up. I'll let you know when I get it. Thanks again.

[@GotROM]

@@SamsonBiggz yes, do share your progress soon.

[@requilliodenz7264]

Thanks you for this Information it helps a Lot. How lang should i do each exercise? Many thanks again!

[@GotROM]

Hi Requillio. Thanks & you're welcome! It depends on how you're feeling. 😊 Kinda' like intuitive, and checking in your body on how it feels. Hope that helps!

[@anabanana8779]

How long and how often do you recommend to do these stretching to start feel the difference? Thanks

[@GotROM]

Hey Ana, great question! Usually, 3x a week. For some, maybe 2x a week. This depends on your age and lifestyle. Also, listening to your body is always the best indication of what's best for you. Hope that helps! Let me know!

[@terigibson6096]

wOW! Amazing.

[@GotROM]

Thank you! Have you tried it?

[@terigibson6096]

@@GotROM I am in the process of strengthening and getting better flexibility. I plan to try the beginner exercises.

[@GotROM]

@@terigibson6096 Sounds good! Let me know how it goes!

[@MHSenju3000]

I think I'm too fat for this....

[@GotROM]

Lol... You should be ok. Have you tried them?

[@MHSenju3000]

@@GotROM oh I tried...and failed miserably 🤣🤣🤣

[@GotROM]

@@MHSenju3000 lol... consistency is key!

[@geno_garcia_Dance_vibes_PHX]

Good teacher

[@saigowtham2109]

my shoulder pains a lot

[@GotROM]

When back bending only? Or it hurts in most movements that would require your shoulders to move, bend, or stretch?

[@rekha5543]

Wow

[@9seki]

Good video👍

[@GotROM]

Thanks, bruddah!

[@ilTHfeaa]

I cant get off my head 😭

[@GotROM]

How long have you been practicing?

[@paulcalderon7184]

Excellent demo🙏🏽

[@GotROM]

Thank you, Paul! Anything else I can help you with?

[@Phillips1758]

Great vidoe

[@GotROM]

Thanks! You working on your bridge?

[@Phillips1758]

I have been inspired lately by social media so would like to work on my backbend and bridge. I don’t really know where to start. Can you help me

[@GotROM]

@@Phillips1758, of course! I have a lot of free videos here on KZbin for that. And if you want to take your practice up the notch, you can check out the full program for back bridge on gotrom.com.

[@ForTheLoveOfFitness]

Just what I've been looking for. Thanks

[@GotROM]

Of course! Great to know that this helped you! Is there anything else that you're working on?