When you watch a person do a high bridge or backbend exercise, does it excite or scare you? You see back bend and high bridge are exercises with big range of motion. And the reason it feels scary is that: 1. you don’t feel strong and 2. you don’t trust your body.
The only way your body knows how to signal you is to send you fearful thoughts and feelings. In this situation, fear is a friendly reminder that says ” please pay attention to your body and be safe.’” And that’s a good thing!
Likewise, when you worked with your body for a while, you will know when you’re ready. You will feel a boost of confidence and excitement. That will be the friendly nudge that you’ve got this. And let me tell you once you do it, the feeling is totally worth the work. There will be happy hormones dancing around in your head for hours screaming ‘Yes I did it”.
While anyone can achieve highbridge exercise, safety is always priority number one.
Here are 5 steps to help you prepare
1)Practice.
To get to a level 4/5 you will need to have a 60 minutes Pilates practice on both reformer and mat weekly. The least amount required is 3 times a week to grasp the technique and foundation required. It might around 6 months to get there. Be patient!
2. What you say to yourself matters.
There’re tones of research on how positive talks can affect your performance. So ditch the phrase I can’t and replace it with those phrases instead; « I can «, « I will get there », « I’ve got this”.
3. Trust your teacher, and use her/him at first as a spotter.
Even when you’re flexible you still need a spotter at the beginning. You want to build the right path to limit imbalances. When you have a spotter he/she can check if you’re not cheating your way in the position and give your feedback. Something difficult to do on your own. And you also ask for feedback on what you need to work on.
4) Breathe and listen to the subtle feeling of your body!
The body is very intelligent and it can tell you if something is off. But it can only talk to you through sensation. For example, when your lower is spine compressed it’s likely going to feel like a block. That’s a clear sign to back off, you’re not ready.
5)Never get into a pose when you’re overtired or by force.
Whenever we’re tired, it’s hard to focus let along to be controlled. It’s easier for the hands and feet to slip without us noticing it. That’s a recipe for injuries. If you think you’re not feeling up for it skip the exercise and promise to nail it next week. Your body will thank you.
Stay safe and keep practicing.
