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Skill progressions

Back bridge progression

The ladder from our lower back pain when bending backwards guide, as a session: warm the shoulders, upper back and hip flexors, build the arch with gentler backbends, then press up into wheel only if it's comfortable, and rest on your back before you fold forward. Stop at the step where your back stays comfortable. Skip the wheel with an unassessed back problem, a shoulder that has dislocated, a wrist injury, uncontrolled high blood pressure or glaucoma, and in pregnancy keep backbends small. The order follows teaching practice and our back pain guide; no trial has tested it.

25 minIntermediate13 movesA foam roller · A bench or boxBack · Abs · Triceps · Quads · Forearms · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Foam roller thoracic extension5 to 8 slow breaths at each of 3 or 4 spots along the upper back
    Beginner · Back, Chest · 3D demoUpper back only; skip it with osteoporosis unless a physiotherapist has cleared itHarder: Fish pose (Matsyasana)
  3. Overhead lat stretch at a bench (elbows on the bench)Hold 30 to 45 seconds, 2 to 4 times
    Intermediate · Back, Triceps, Shoulders · 3D demoEasier: Overhead triceps stretchHarder: Sots press
  4. Half-kneeling hip flexor stretch2 × 15 to 30 s each side
    Beginner · Quads, Glutes · 3D demoTuck your pelvis so your lower back doesn't archHarder: Couch stretch
  5. Quadruped wrist rocks10 rocks in each hand position
    Beginner · Forearms, Shoulders · 3D demoWheel bends your wrists back under loadEasier: Wrist flexor stretch

Build the arch

Rest 30 to 60 s

  1. Glute bridge8 to 10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoUp to a straight line from shoulders to kneesEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Sphinx pose (Salamba Bhujangasana)3 holds of 20 s
    Beginner · Back, Abs, Chest · 3D demoSkip it if arching sends symptoms down a legHarder: Cobra pose (Bhujangasana)
  3. Locust pose (Salabhasana)2 × 15 s
    Beginner · Back, Glutes, Hamstrings · 3D demoA gentle arch; lower if your back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  4. Camel pose (Ustrasana)2 holds of 20 s
    Intermediate · Back, Hip flexors, Quads · 3D demoHands on your pelvis, and come up slowlyEasier: Cobra pose (Bhujangasana)Harder: Wheel pose (Urdhva Dhanurasana)

The bridge (if the ladder was comfortable)

  1. Wheel pose (Urdhva Dhanurasana)Hold 3 to 5 slow breaths, 2 or 3 times, resting fully in between (our editorial starting point).
    Advanced · Back, Shoulders, Glutes · 3D demoNo weight on your head; come down chin tucked onto your upper backEasier: Camel pose (Ustrasana)Harder: Drop-back to wheel (Urdhva Dhanurasana from standing)

Come down

  1. Double knee-to-chest stretchHold 20 to 30 seconds, 2 to 4 times
    Beginner · Back, Glutes · 3D demoEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Supine spinal twist (Supta Matsyendrasana)30 to 45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps the twist gentleHarder: Seated twist, bottom leg straight
  3. Child's Pose (Balasana)Hold 1 to 3 minutes
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Can't press up yet? Stay with the bridge and camel, or put your hands on blocks braced against a wall.
  • Spread the arch through your upper back and shoulders, not just your lower back, and keep your knees and feet from splaying.
  • Come down by tucking your chin and lowering your upper back, never the crown of your head.
  • Dizziness, blurred vision or a sudden headache with your head hanging back: come down at once.
  • A young gymnast or dancer whose back pain is worse arching backwards and lasts more than a couple of weeks needs checking. Children learn backbends with a qualified coach, with no drop-backs from standing (our suggestion).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced9 movesA wall

Questions people ask

How long does the back bridge progression take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A foam roller, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 13 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.