Bigger Stronger Leaner

Tip: Do the Back Bridge

A surprising number of people have fixed their nagging back pain by adding this wrestler's exercise. Here's how to do it.

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Tired of that nagging back pain and that stiff, weak neck? Well, this is not only the best exercise for your neck, it'll also help keep your back pain-free.

  1. Lie on your back and put your hands beside your head.
  2. Push up off your feet and push your chest back at the same time. Rest on your forehead (or as close as you can get).
  3. Now rock back and forth, decreasing the distance between your legs and head.
  4. Keep your body really tight and flex every muscle from your chest, neck, back, all the way to your legs and feet.

Goals and Progression

In the beginning, just work on being comfortable in this position and becoming more flexible. Once you can touch your nose to the mat, try holding it there for 30 seconds. Once you can do that, hold it for a minute, then two, then three. Once you can hold it for three, take your hands away and fold them in front of you across your chest.

Bridge

Try not to relax any part of your body while bridging and really focus on keeping your body tight. The longest I've ever held the bridge is fifteen minutes. Several T Nation forum members have started doing this exercise and are raving about how their neck and back pains have vanished. Join the club and get started on bridging.