Expert: LL - 9/20/2006

Question
well i am doing gymnastics but i cant seem to come up from a brige posistion to a stand posistion. Do you have any tips on how i could come up without falling?

Answer
Hi M-

Thanks for your question.

To go from a bridge to a stand position takes quite a bit of flexibility, strength,and technique; this means that your issue could be a combination of the two.  

To try and get to a stand position, it is helpful to have a spotter so you are comfortable to perform the correct technique.  

First of all, in a bridge position, try and rock back and forth.  When you are comfortable with this, as you rock forward have someone spot you as your try to stand up.  When you do stand up, your head should be one of the last things that comes up.  A good pointer is to try and follow your hands with your eyes.  You should have no shoulder angle as you stand up, this means do not throw your hands forward as you stand up...your shoulders should stay by your ears.  

Standing up also uses your abdomen muscles, so doing ab exercise like sit ups and crunchers should help.  Of course, practicing more bridges and increasing your back and shoulder flexibility will help as well.

Hope the above is helpful!  Good luck!
LL