Shoulder Stand and Bridge Progressions
A progression of two basic gymnastics shapes: the shoulder stand, supported on shoulders and arms, and the bridge, with hands and feet on the floor and back arched. Students work on body awareness upside down, core strength, and shoulder and back mobility.
How to play
- Put out one mat for every two students and work in pairs: one practices while the other watches and gives tips (1 min).
- Candlestick: lying face up, students rock with knees to chest and lift their hips, holding them with their hands and elbows on the mat. Hold 5 seconds (4 min).
- Straight shoulder stand: from the tucked candlestick, straighten the legs toward the ceiling and hold 5 seconds; then try opening and closing the legs like scissors (3 min).
- Low bridge: lying with knees bent, lift the hips to make a ramp from shoulders to knees and hold 5 seconds (3 min).
- Full bridge: with hands by the ears and fingers pointing toward the shoulders, push with arms and legs to lift the whole trunk; the partner checks that the arms straighten (4 min).
- Final link: each student links shoulder stand, roll down, low or full bridge, and an ending pose, then shows it to their partner (3 min).
Rules
- Never turn your head in the shoulder stand; look at your knees.
- Lower from the bridge slowly, setting the head down gently first and then the back.
- Go only as far as your body allows, without forcing.
Variations
Easier
Do the shoulder stand with legs resting on the wall and stay with the low bridge.
Standard
Complete the straight shoulder stand and the bridge with straight arms.
Harder
In the bridge, lift one foot off the floor for 3 seconds and set it back down.
Adaptations
- Limited mobility: do hip or trunk lifts from the wheelchair and shoulder mobility with help from the teacher.
- Autism or shyness: show photos of each phase and let the student start with only the shoulder stand, which usually feels safer.
- Fitness level: students who cannot reach a full bridge work on the low bridge with arms reaching toward the feet.
Learning goals
- Hold a shoulder stand with the body aligned and the neck relaxed.
- Perform a low or full bridge based on their own ability.
- Link upside-down shapes with controlled transitions.
Equipment for a class of 25
- mats: 13
Teacher tip
Skip the full bridge for anyone with back or wrist pain. In the shoulder stand, the usual mistake is resting weight on the neck: cue students to load the shoulders and elbows.
PatioLab has "Shoulder Stand and Bridge Progressions" and 3999 more activities ready to drag into your lesson and run from your phone in the gym.
More activities like this
More main activities for Elementary
1-on-1 Mini Volleyball Up and Down the River
One-on-one mini volleyball duels on 3 x 3 m courts under a rope 2 m high, using a receive, self-set and send rule.
1-on-1 Side-Step Square Duels
In pairs, inside 5 x 5 m squares, an attacker holding a football tries to get from the starting side to the far side without the defender pulling a flag.
1v1 Four-Gate Soccer Duels
In a square with a gate on each side, two players go head to head and score by dribbling through any of the four gates.
2-on-2 Mini Volleyball with a Neutral Setter
Two-on-two mini volleyball with a neutral setter under the rope who always plays for the team with the ball.
2v1 Attack Waves to Mini Goals
Two attackers take on one defender and try to score on a small goal in under 10 seconds.
2v2 Alley Mini-Volleyball
A 2v2 mini-volleyball game on a very long, narrow court, about 33×10 feet, where the only way to win a point is by playing for depth: short near the net or deep to the…