Bridging

[ShotokanKid]

My dad (former wrestler) was teaching me how to bridge as a neck exercise. He says I should talk to a trainer about this because he doesn't want me to hurt my back. I want to build up my neck muscles before I start school (where a trainer is) but I don't want to hurt my back. How should I do this exercise to keep from hurting my back?

For those who don't know what bridging is, you lie flat on you back with your knees bent, then "bridge" and roll back on your head a bit, maybe roll side to side.

Any advice is appreciated.

Also, what should I do to strengthen my back?

[bushido_man96]

I would just bridge up a little bit, not too far, and don't lean side to side yet. Just nice and easy, and you should feel a little something with time.

As for back exercises, do the superman. Lay on your stomach, arms out in front, like flying. Raise arms and legs off floor, keeping them straight, and hold for 30 or 60 seconds. Do it 3 or so times.

[Sohan]

Try barbell shrugs to strengthen your traps. Also, you can lie on your stomach on a bench, hold a ten lb plate (or more depending on your strength) wrapped in a towel behind your head, and do neck raises. Do these lying on your back also. About 10 reps of each for 2-3 sets. Rest a minute or two in between. Do this 2-3 times per week, but no more.

With respect,

Sohan