Back Bridge Benefits:
- While normal push-ups are valuable, the back bridge exercise develops full-body strength and flexibility missing in regular push-ups.
- Elevated bridges are recommended for beginners to reduce strain when arching.
- Back bridge improves overhead strength and helps gain full range of motion flexibility and movement mastery.
- The exercise also helps in developing supple shoulders and strength in long muscle length.
Shoulder Flexibility Stretches:
- Dislocates and wall blocks are beneficial for shoulder and spine stretches.
- Pullovers are effective for opening the shoulders overhead and increasing strength at long muscle length.
Hip Flexor Stretches:
- Long lunges, reverse nordics, and weighted stretches are recommended to improve hip flexibility and strength.
Spine Health Enhancement:
- Thoracic rotation and triangle stretches with weights are effective for improving upper back rotation and active flexibility.
- Explosive rotation and weighted spinal extensions help in improving spine flexibility and strength.
Transforming Flexibility:
- Training isolated body parts before integrating stretches, and the back bridge exercise helps achieve maximum flexibility and strength.
- Persistence and consistency are key in increasing sets, reps, hold times, and range of motion to unlock greater flexibility and strength.
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