Learning the sternum should take place in three stages. First you need to master the backward bends in lying and kneeling, then learn to do the sternum from lying down, and finally from standing. Watch the video in which the instructor and young gymnast, Marysia Naumiuk, show the exercises preparing for the sternum and two variants of this gymnastic figure.

Bridgeis a gymnastic exercise with many advantages: it strengthens the spine muscles, relaxes those parts of the back that are overloaded every day, and makes the whole body more flexible and more flexible. However, learning it is not easy, especially if our spine is stiff and poorly stretched. Then it's best to start with stretching and warming up exercises, and then, as you progress, learn more variants of the sternum - lying and standing.

See the video where the artistic gymnastics instructor of the Legion club Aleksandra Woźniak and the young gymnast Marysia Naumiuk show exercises for learning the sternum and the correct technique of this exercise.

Important

Remember a few rules for safe exercise:

  1. If you have any back problems, consult your doctor or physical therapist before learning your sternum. For some conditions, excessive backbending can make the pain worse.
  2. If you feel discomfort or blockage in any part of your spine during exercise, stop training and ask a specialist for advice. Never continue the exercise if it hurts.
  3. Excessive tension or discomfort during exercise may mean that your body is not yet ready to complete a full sternum. In this case, do not force anything, instead go back to the easier spine stretching exercises.
  4. Make each movement very slowly and accurately. Do not jerk or bend your spine too sharply, as this may result in a serious injury!
  5. After each backward bend, bend forward, straight or on your heels.

1. Backward bends from lying down

Lie on your stomach, bend your arms at the elbows, place your palms close to your torso under your shoulders. Straighten the elbows and take the chest off the ground first, then the abdomen, thus bending the spine backwards. Lean your head back as far as possible and try to pull its tip downdown towards the thighs. Get out of the position by placing your stomach and chest on the ground in turn.

2. Mermaid

The mermaid (or seal) is a more difficult variant of leaning backwards from lying down. To do it, proceed exactly as in the first exercise, but when your spine is bent back, bend your knees additionally and try to touch your head with your feet. The first time the exercise may fail, but with each subsequent training session, your feet should get closer and closer to your head.

3. Backward straight kneeling

Proceed to a straight kneeling (knees bent 90 degrees, legs joined, thighs and torso in one line). Place your hands on your hips so that your palms support your loins from behind. Slowly and carefully bend your spine as far back as possible. At the moment when you feel blockage or discomfort, do not deepen the bend anymore! Return to the starting position by tightening your abdominal muscles.

4. Bends backwards with arms up

Remain in a straight knee, raise both arms up and from that position, slowly bend backwards as in the previous exercise. For convenience, you can ask a second person to support you and keep their hands close to your back. Keep bending until your hands touch the floor.

5. Bridge from lying on the back

Lie on your back, bend your knees and slightly spread your feet. Bend your arms at the elbows and place your palms as close to your torso as possible, with the toes facing the feet. Straightening your elbows and knees at the same time, lift the pelvis, and then the whole torso. The body should take the shape of an arc. Hold this position for a few seconds, and then bend your arms and legs evenly lower your torso to the floor. Bend forward after each bridge.

6. Bridge at the ladders

This is an exercise to prepare for the sternum from standing. Go to it only then, you will master the bridge while lying down.

Stand with your back to the ladders a short step away. Put your arms up and leaning back, grab the nearest rung. Slowly, rung by rung, deepen the slope down to the floor. In the same way, grabbing the next rungs, stand up until you are fully straightened. Make sure your hips are pushed forward all the time.

7. Bridge from standing

During your first attempts, ask a second person to protect you. Stand up straight with your arms raised. Pushing your hips forward, slowly slide backward to your breastbone. Bend gradually - first tilting your head back, then your arms and shoulders, then your entire back. Remember to keep your hands as close to your head as possible.

To get up from the sternum, extend your hips toforward, shifting your weight onto your feet and carefully stretching your belly, lift your torso straight up.

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ABC of exercises