Back Bridge

oec:back-bridge

A full-body spinal extension hold where the body arches upward supported on the hands and feet.

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Also called: Gymnastic Bridge, Full Bridge, Wheel Pose, Chakrasana

How to do it

Lie supine on the floor with your knees bent and feet flat on the ground, hip-width apart and close to your glutes.
Bend your elbows and place your palms flat on the floor beside your ears, with your fingers pointing toward your shoulders.

Press firmly through your palms and heels simultaneously, extending your hips and straightening your arms to lift your entire torso off the floor.
Push your chest toward the wall behind you to open the thoracic spine and shoulders, actively engaging your glutes and spinal extensors.
Hold the arched position for the target duration while maintaining steady, deep breathing.
Lower yourself back down with control by tucking your chin, bending your elbows and knees, and gently touching your upper back to the floor first.

Inhale as you press up into the arch, and maintain calm, steady breaths into your ribs throughout the hold.

Flaring knees and feet outward excessively.: Keep feet parallel and hip-width apart, engaging the inner thighs to prevent flaring.
Dumping all the extension into the lower back instead of the upper back and shoulders.: Actively push the armpits and chest over the hands to distribute the bend evenly into the thoracic spine.
Crashing down onto the head or neck when exiting.: Keep arms active, tuck the chin firmly toward the chest, and lower the back down slowly.

Requires adequate wrist, shoulder, and thoracic mobility; regress to elevated bridges or glute bridges if wrist or lower-back pain occurs.
Avoid if experiencing acute lower back or neck injuries.

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