Skip to main content
Bridge (Wheel)
Beginner

Bridge (Wheel)

Open your shoulders and spine with this fundamental backbend. Essential for spinal health and countering forward-rounded postures.

3-12 months

Focus Areas

Flexibility Gymnastics Back Shoulders Legs

Prerequisites

Basic shoulder flexibility (arms overhead)
Glute bridge hold (60 seconds)
No acute back injuries
Understanding of spinal extension

The bridge, known as wheel pose in yoga, creates a powerful arch with the body by supporting yourself on hands and feet with the abdomen facing skyward. This fundamental backbend combines flexibility and strength while serving as one of the most effective exercises for countering the forward-hunched postures endemic to modern life. The bridge develops spinal extension, shoulder flexibility, and posterior chain strength in a single comprehensive movement.

Beyond Movement's approach to bridge training prioritizes safety and gradual progression through the prerequisites of shoulder mobility, spinal flexibility, and glute strength. The journey from basic glute bridges to full wheel pose creates systematic improvements in spinal health and shoulder function. For office workers experiencing chronic back tightness or shoulder restrictions, the bridge offers therapeutic benefits alongside strength development.

The bridge serves multiple purposes in a comprehensive training program. Beyond its direct benefits for spinal mobility and shoulder flexibility, the position strengthens often-neglected muscle groups while improving proprioception in extension. The skill also prepares practitioners for advanced movements like back walkovers and enhances the spinal extension valuable for handstand training.

Prerequisites

Master these skills first:

  • Basic shoulder flexibility (arms overhead)
  • Glute bridge hold (60 seconds)
  • No acute back injuries
  • Understanding of spinal extension
  • Gradual warm-up protocol

Common Mistakes

Avoid these errors:

  • Leading from lower back

    Instead: Engage glutes and open shoulders equally

  • Pushing through pain

    Instead: Distinguish discomfort from injury

  • Inadequate warm-up

    Instead: Prepare thoroughly before attempting

  • Poor foot position

    Instead: Find optimal stance for your proportions

  • Breath holding

    Instead: Maintain steady breathing throughout

Ready to Master Bridge (Wheel)?

Start your journey with a professional assessment and personalized training plan.

Book Your Assessment