Device for relieving stress from the spine “BRIDGE”

What is the use of a bridge?

There are at least 5 reasons to do this exercise every day:

1. Reducing back and knee pain. The gluteal muscles and hamstrings are used quite rarely. When performing most exercises or doing regular household chores, the quadriceps do most of the work. Unfortunately, this pattern of work leads to excessive strain on one muscle group, which can cause pain in the knees and back. The back bridge fully engages the posterior chain (low back, glutes, and hamstrings) while compensating for the quadriceps.
2. Improvement of all sports results. A stronger core and glutes are key when it comes to energy utilization. Strength in these muscles allows you to run faster, jump higher, and be more agile in both sports and everyday activities.
3. Well fitting clothes. On a figure with a flat stomach, round and toned buttocks, almost any clothing looks great. The visual effect of the exercise on the gluteal muscles is especially noticeable. When exercising with the weighted version, do not be afraid to work with more weight - this will only improve the tone and elasticity of the buttocks.
4. Core muscle training. They are located deep in the center of the body and support the spine. Training this group forms a strong support around the spine. Almost all abdominal exercises are unable to reach that deep, but the back bridge does an excellent job of this task.
5. Beautiful posture and healthy back. Strong core and buttock muscles make it easy to keep your back straight, even when standing or sitting for long periods of time. This exercise is considered safe for people with back problems. It is prescribed during the rehabilitation period to strengthen and stabilize the spine and core muscles. It will also be a good warm-up for people who lead a sedentary or sedentary lifestyle.

Although this exercise is popularly called the “glute bridge,” it works most of the muscles in the middle of the body. By doing it every day, you can maintain your health and physical fitness without trainers and fitness clubs.

Home exercise machine for the spine

The use of a device for relieving stress from the spine “Bridge” (Master Spin) leads to the normalization of muscle condition, increases blood circulation, relieves swelling, restores muscle performance and creates conditions for the restoration of spinal motion segments;
will improve the functioning of internal organs and systems. The spine device is designed for different levels of user training by adjusting its upper part in three positions, which allows it to be used only for health benefits, without excessive stress.

A five-minute session using the “Bridge” twice a day will bring rest and comfort to your body!

The spinal massager was created in such a way that when used, it promotes maximum restoration of the muscles of the lumbar and thoracic spine; relieving painful and unpleasant sensations; helps decompress intervertebral discs; It is also possible to use it in the treatment of scoliosis, osteochondrosis, and herniated intervertebral discs.

According to the latest data, 30-60% of children have various postural disorders, on average 15% of children are affected by scoliotic disease, and 90% of diseases are directly related to diseases of the spine.

Regular vertical and horizontal use of the device to unload the spine:

• Makes muscles elastic; helping the back muscles relax and contract, strengthening them.
• Promotes the removal of lactic acid from muscles; raises vitality.
• Helps quickly relieve tension and fatigue, relax muscles after physical activity, sports, or after long sedentary work.

Very soon you will notice significant improvements in posture and flexibility - these are just some of the benefits that Master Spin users have.

Contents: base, back support, instructions. Material: ABS - plastic.

Brand: BRADEX

Exercise technique

It is very important to perform the exercise correctly to avoid injury and achieve maximum results:

1. Starting position - lying on your back, both arms at your sides along the body, knees bent, feet on the floor.
2. Make sure your feet are vertical under your knees.
3. You should not keep your abdominal and buttock muscles relaxed, otherwise they will not work properly.
4. The next step is to raise your hips until a straight line is formed from your knees to your shoulders.
5. The internal muscles should be squeezed as much as possible, and the navel should be pushed back towards the spine.
6. If your hips begin to sag or sink, you can return to the floor.
7. The goal is to maintain a straight line from your shoulders to your knees for 20 to 30 seconds. You may need to start with a few seconds until the muscles become stronger. It is better to hold the correct position for a shorter time than to continue for a longer time, but forget about the technique.
8. Repeat the back bridge ten times, in 2 sets.

Throughout the entire exercise, you should leave your shoulders on the floor without trying to connect them to the work. Under no circumstances should you try to push yourself with your arm muscles. All the work is done by the muscles located from the ribs and below.

For additional balance, you can spread your arms wider.

Rules for performing a gymnastic element

An element is considered to be executed perfectly if 4 rules are met:

2. With weakened muscles, when performing a gymnastic element, a person lifts the body, leaning on the limbs, but at the same time the torso remains almost straight. Ideal execution is characterized by maximum bending of the back.
3. One of the most important conditions is the correct position of the buttocks. The pelvis should be raised high above the floor, much higher than the level of the lowered head. If the buttocks almost touch the surface, the exercise is performed incorrectly.
4. Limbs must be straightened as much as possible. And for this, great attention should be paid to developing the joints, because simultaneous straightening of the arms and legs in a similar position is very problematic for a beginner.
5. This exercise is performed with even and deep breathing. In this case, the load on the diaphragm is insignificant, and breathing will not be interrupted. Masters believe that calm, deep breathing is one of the main signs of correct technique.

Naturally, at first, in order to stand on the “bridge”, you will have to practice long and hard, starting with lifting your torso from a lying position. But as the flexibility of the spine increases and the muscular corset of the back strengthens, it will be enough to bend back, throwing your hands behind your head, and touching the floor with them.

Don’t want to feel like a wreck, complain about constant back pain, or suffer from salt deposits? You can stand on the “bridge” and strengthen the musculoskeletal corset, saving yourself from unpleasant sensations.

Adviсe

• Do not raise your hips too high, as this can damage your spine. While continuing to work on your abdominals, do not arch your back too much.
• If you have discomfort in your knee or difficulty bending your legs at an angle of 90 degrees, you can start by moving your legs further.
• If you can’t raise your hips to the desired level, a few centimeters from the floor is enough. This will help the muscles start working. As you continue to practice, after some time you will be able to rise higher.

Useful tips for beginners

• If you have not played sports or done any exercises before, you should not start your sports life with a “bridge”. The exercise requires strong arms and legs, without which it is very easy to get injured.
• Perform all movements smoothly and slowly.
• Don't overwork and don't rush: gradualness and correct technique are the key to safety and success.
• When performing the exercise, make sure that the curve of the spine is uniform and the lower back should not be “broken.”
• With each exhalation, try to bend a little more, if your flexibility and degree of comfort still allows.
• Do not turn your head during the exercise to avoid injury to the cervical vertebrae.
• The pelvis should be higher than the head and shoulders.
• When performing the exercise, try to breathe a little deeper and slower than usual.

Progressive exercise options

If the basic exercise has become too simple and does not provide the required load, you can move on to more advanced options:

• Back bridge on one leg.
• A weighted bridge, with dumbbells or other available weight held on the hips.
• Bridge with ribbon. The exercise band is placed across the thighs and held in both hands to provide resistance.
• High bridge. For this type of exercise you will need a training ball or other platform. The feet are raised onto the fitball, the rest of the exercise is performed as in the basic one.

Peculiarities

• easy and safe stretching of the spine
• Elimination of chronic back and lower back pain
• restoration of correct posture and natural curvature of the back
• relaxation of the spinal and paraspinal muscles
• improved flexibility and mobility
• pleasant and comfortable feeling of relaxation and lightness
• versatility (suitable for men and women, for different body shapes)
• 3 adjustable levels
• 3 types of execution (regular, with magnets, acupuncture)
• compact design
• Portable (suitable for luggage)
• high quality and durable materials
• availability

back

Additional equipment for the back

To gently stretch the spine, there is a special simulator - a back bridge. The device not only stretches, but also massages the back muscles. It works in several levels, allowing you to gradually increase the stretch. The good thing about a back bridge massager is that you don’t need to do any exercises, you just need to lie down on it, and the exercise machine will do all the work itself.

Performing a bridge will help strengthen the main central muscles and, as a result, improve the overall condition of the body. After strengthening these groups, it is much easier to do other exercises, since the core supports the whole body. It is quite possible to be healthy and fit, without gyms and personal trainers!

Operating principle

When you lie down on the machine, gravity allows the front of your body to stretch upward without hindrance and without much effort, after which all the surrounding muscles begin to gradually relax, gently releasing the discs in the vertebrae. As a result, a very gentle reshaping of the spine occurs, tension and pain are relieved, and posture and gait are improved.

You will be amazed at how good you feel after just one use!

The Back Magic Support back massage exercise machine is made of very durable ABS plastic, which allows you to easily withstand the weight of even a very obese person. This way you can be calm and confident in its quality.

back