How to Do Gymnastic Bridge Stretches

Gymnastic stunts require flexibility. Each part of the body is gently but repeatedly stretched to reduce the incidence of pulled muscles. Perhaps the most popular back and shoulder stretch, the bridge is also a competitive stunt in Floor Levels 4 and 5 and in Balance Beam Level 6. When done correctly, the bridge will increase the range of motion in your shoulders and back.

Difficulty: Moderately Easy

Instructions

Beginner Gymnastics Bridge Stretch

1. Begin by lying flat on your back and bending your knees, bringing your feet as close as possible to your rump and keeping them shoulder-width apart.

2. Place your hands by your ears, palms on the mat, with your fingers pointing towards your shoulders and your elbows in the air.

3. Push your hips upwards until your body and head are off the ground, supported only by your hands and feet.

4. Extend your arms until they are straight for an intense stretch through the shoulders and back.

Advanced Gymnastics Bridge Skills

5. Start with the basic bridge stretch but put your feet together and straighten your legs. To achieve this, you can walk your feet out 1 or 2 steps. Your body weight will move backwards, pushing through your shoulders. Keep your arms straight.

6. Lift one leg, keeping it straight, into a vertical position. This will strengthen your abdominal muscles while you stretch. Switch legs and repeat 4 or 5 times.

7. Walk your arms and legs in and push your hips as high as you can to deepen the stretch in your lower back. Do this slowly, allowing your back to adjust.

8. Kick up to a vertical handstand and lower both legs slowly back into the bridge position. This builds the muscles and strength needed to perform the backwards planche, a popular move in upper level beam routines.

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