2 Exercises to Help With Back Bridge (Wheel Pose)

I wanted to share these awesome exercises because Back Bridge, or Wheel Pose as it is called in yoga, is a beautiful foundational element of the back bender’s practice. There are so many benefits to this position in strengthening the entire back of the body while opening the hips, chest, and shoulders.
Here are two preparatory exercises that you can do, before you are upside down and bent over backwards, so that your body has some idea of where to engage and how to behave in Back Bridge. These are both isometric holds, which are very useful for re-training your nervous system to create new patterns of muscular contractions.
There is no equipment required for this video, but those with tight shoulders/wrists may want a couple of yoga blocks and a wall to start.
To read more on this subject check out my blog post: fitandbendy.com/back-bridge-w...
And access our full series of Spinal Mobility workouts here: • Spinal Flexibility
My name is Kristina Canizares and I'm a movement and flexibility coach at Fit & Bendy in Los Angeles. You can find my curated flexibility programs, flexibility blog, and online classes at www.fitandbendy.com
Please follow my channel for all sort of flexibility, body mechanics, and contortion tips and tricks!
00:00 Introduction
00:22 Equipment
01:05 Exercise 1
03:50 Exercise 2
#backbridge #wheelpose #beginnerbackbridge

[@lolXD-bs8uo]

Notes for myself❤ Visar hur man säkert kommer upp och ur en brygga( muskler att tänka på, hur man inte gör fel) thank you for makinh this video. I noticed that my back hurt after trying to do a backbend kickover, so thought i should go back to the basics:)

[@FitandBendy]

The kick over can be very hard on your lower back if you don't have the proper support! I hope that this helps! You may also like this video that helps to build your back muscles. It can be very helpful for strength-based moves like walkovers! kzbin.info/www/bejne/pny4aaaEgd6VnLM

[@connie6410]

Thank you, Kristina! I haven't done any back bendy poses in a long time and this one felt great. My hamstrings did cramp up but that's a whole 'nother area I'm working to improve. Thanks for all your wonderful content ❤

[@FitandBendy]

Yay I'm so glad it was helpful! And yes, if your hamstrings cramped that's just their way of saying "please hang out with us more!" :)

[@connie6410]

@@FitandBendy in one of your videos you say "Hamstrings do NOT like to be surprised" and I literally laughed out loud! So true!!

[@yoga-relaxandthrive]

Thank you, very useful cues :)

[@FitandBendy]

Yay! So glad you enjoyed it!

[@SilenceInTheBliss]

Thank you! Excellent. Last night I saw a video with a sports medicine doc giving a posterior chain strength test to an individual. I tried what was demonstrated. I failed miserably and felt defeated. Now, doing your lower body explanation here, getting up as you explained so eloquently -- exactly -- with the tucking of the pelvis, lengthening of the hips, the strength of the glutes activated, I was able to then take that position and do the posterior chain test and it was easy. I felt so much stronger and stable. Thank you! Grateful.

[@FitandBendy]

Woohoo that's so great! Sometimes it's just a small tweak that's needed to help bring those muscles online. That posterior chain is often a bit sleepy because we sit so much but once we get it involved in our lives so many things get easier!

[@SilenceInTheBliss]

Indeed. You explained and demonstrated it so well. Again, thank you. New sub. ☺@@FitandBendy

[@teosuperman_]

Let's go 🔥🙏⚔️

[@FitandBendy]

Get it!!!