9 Easy Bridge to Pike Sit - 双语字幕
You start with the easy bridge by placing your hands in a sitting position on the ground and move up your sternum as far as possible.
Hold a moment and go back down to switch to the sitting leg raise by sitting with straight legs,
bending your upper body a bit forward and placing your palms next to your knees or lower legs.
Don't place your hands too far to the front or too far to the back.
Sit upright and put them straight down with the hands right next to your hips.
Don't place your hands too far away to the side.
Just leave a small gap between your hips and your hands.
Don't keep your scapular protracted.
When you move up, you retract your scaps and slightly alter back.
Include both hand placement for the easy bridge, fingers pointing forward and fingers pointing backward.
If you want to make the easy bridge harder,
just place your hand a bit further backward and keep your legs straight when you lift yourself up.
You should still try to reach the same height with your hips as with the bent knee version.
Don't bend your knees when you bend your upper body forward in the pike sit.
Keep the knees extended and go as far forward as possible.
To increase the range of motion for the pike sit, just place your hands further towards your toes.
The further forward you place them, the more it increases.
For the pike seat, you can leave your back straight, but you can also bend it.
The most important part of your stretch is your pelvic tilt.
The more you tilt it forward, the more you stretch the hamstrings.
If you bend your back, you will also increase the stretch in your back, which will make the movement more complete.
A straight back will focus more on the pelvic tilt and the hamstrings.
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