Thanks for the compliments, getiton! Actually, it’s harder to do with your arms extended back the whole time; it pulls your center of gravity further behind your feet. But you are correct in that you don’t want to push off or fall; you want to be completely in control the whole time, which ideally means keeping your arms in a static position the entire time to ensure you don’t use them to assist.
I have been training for a little over 2 years now. Bridges probably a bit less than that. I believe my spine and maybe my skeletal structure in general has an unusual ability to adapt. I technically had scoliosis in high school, but the chiropractor was able to correct it so well that he actually gave a talk about my case at a national chiropractic convention. Apparently it was like 1 in 100,000 or something. Anyway, I think there’s some relation to my bridging.
Anyway, I didn’t actually have to put that much work into them. I would mainly do standard bridges as a warm up and cool down for my main workout. Once I could comfortably do it for a minute plus a 1 minute neck bridge, I started working on 1 arm/opposite leg bridges. Once I could do those for 30 seconds a side comfortably and consistently with minimal to no assist (side or nail of pinky finger against wall or floor to balance), I was able to do the stand to stand bridge. The stand to stand neck bridge requires more control but not necessarily more strength…well in the neck and traps but mostly to brace for the impact.
Considering Al did his first stand to stand bridge within the last year and he’s in his 30s, I’d say it is definitely possible for someone in their 30s!
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