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Bridge and Hand/Elbow stand troubleshooting
Hey everyone!
I'm slowly getting back into my dancing, and I've decided I'd like to work on a lot more flexibility moves, and more staying upside down. This basically means bridges, and handstands or elbowstands!
However, I can't seem to get into either pose. Elbowstands are currently what I'm working on in that range- I'd like to know what it feels like before I start trusting my arms to keep me up. Due to lack of hamstring flexibility (which I am also working on) I can't "stack" my hips and shoulders before getting into the move. There's much jumping, flailing, and often, falling over to either side. I just can't seem to get my hips and legs high enough! Any helpful hints? Anything you beautiful handstanding ladies (and gentlemen!) worked on to help you with strength and control with these moves?
The bridge… has actually always eluded me, even as a kid! I can get into position just fine, and I know for sure that I have the flexibility… but as soon as I get my hips up, my weight ends up resting on my head, and no matter how hard I push, I can't seem to get past it! If I get help, such as someone giving me a little boost under the hips, I can go all the way up- and hold it! It actually feels fine once I'm fully extended. So… why can't I get all the way up on my own? Am I doing something wrong, or lacking something somewhere?
Thanks!
<3
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4 Replies
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A couple of things:
Although I can do both of these moves, my husband can't. He's a lot stronger than I am, so don't feel like a lack of strength is the problem. They're both moves that require a lot of flexibility and many people (male and female) don't have it naturally and it needs to be built up. You are correct on that.
I am flexible enough for an elbowstand press up, but don't have the strength in my core to do it yet. So I still kick up into elbowstands and handstands against the wall. My husband trains handstands both against the wall and in the middle of the room, and he kicks up into them like a gymnast would. His hamstrings are way too tight for a press up, though he may have the strength in his core.
Kicking up against the wall is OK as long as it is controlled. If you go SMACK into the wall then you are pushing too hard and need to go more gently. It's better to push, miss, and come back down with control than it is to go up with too much force. Those small attempts will help build strength and control. If you are falling/flailing then you are going too hard. If you think a video would be helpful, I could take one.
For bridge, you can work on some other variations to build flexibility in your spine without having to push yourself up all the way.
One is supported bridge:
With a block:
http://res.mindbodygreen.com/img/ftr/Supported-Bridge-Yoga-Poses.jpgThe important things are to keep your knees close together (don't splay your legs to the sides) and try to take the move out of your back and glutes and into your quads. This is much easier to learn while doing the lower bridge position, and then apply that once you're strong enough for the full backbend position.
The full wheel pose (what many people call bridge) is an advanced move in yoga, requiring a lot of flexibility not just in the back, but also in the shoulders and upper back in order to get that "upside down push up" position. I have actually injured my back from doing that move with improper body mechanics. So definitely work on supported bridge or regular bridge first, it will help you gain back flexibility with less risk.
In the modified positions above, the weight is on your shoulders and upper back, not your head. If you're up on your head, that is incorrect. Don't do crazy things just to feel more flexible in your back… I used to be guilty of that kind of thinking myself and slipped a vertebra for the trouble. By no means should you be resting all of your weight on your head. I sometimes use my head as an extra "hand" when lowering myself down from wheel pose, but that's just a quick thing. Putting your body weight on your head can lead to a serious neck injury. (PSA over)
Good luck and welcome back!
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Portableninja, pretty much covered everything. If you could post a video doing both that would be super helpful for us.
A common issues other than hamstring flexiness, btw it is ok to push off with one leg and kick up with the other just do it against a wall!! Anyway, as I was saying another issue is not engaging the shoulders, and the head takes all the pressure. The shoulders need to be pushed away from the ears, if your scrunching up to the ears it's not right. Also the elbows should be under the shoulders not spread really far apart.
Bridge, it takes a lot more strength and flexibility of the shoulders than people realize. There's nothing wrong with staying in the beginner position until you become stronger. Also many people place the hands right by the shoulders or almost under them. This will make it more difficult too, try it with the hands by the ears instead. I show you in the lessons if you have them at the moment. https://www.studioveena.com/img/smilies/icon_flower.gif
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You can also build the strength for holding handstands (and core stability) by putting you feet on the wall. Kicking up into a handstand at the wall is great, but if you fall side to side, not so great. And you need to work on balance before kicking. Instead, go into Downward Dog with your heels at the wall, and slowly walk your feet up until you make the letter L (your chest should be facing the wall). Your hips should be stacked over shoulderss and hands. If this makes you nervous, dont go quite as high. Try holding for 10 seconds and build to 30 seconds to a minute. Try lifting one leg at a time. Once this is easy, walk your feet higher, and try to walk your body closer. When you are good at this, you should be able to have your chest against the wall and your body vertical. http://www.athleta.net/wp-content/uploads/2013/02/Handstand-Prep.jpg
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You can also get into a handstand or Elbowstand from either a CKR or CLR. Try it with a spotter first to make sure you have your balance. 🙂
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