Recent research has shown some exercises that martial artists routinely perform carry an increased risk of injury. Remember that any exercise program must be designed to maximize benefits while minimizing detrimental effects. This series will continue to help you formulate the safest and most effective program for your workouts.
Part 1 included standing toe touches. Some people who are either prone to back problems or who currently suffer from such problems may be at increased risk of injury from this common stretching exercise. The weight of the torso bends forward and stretches the ligaments of the spine and sciatic nerve so much that some people may be adversely affected by this particular exercise. Those with herniated disks are especially cautioned not to do this stretch. Raising an outstretched leg, while in a supine position, offers a safer alternative to the standing toe-touch exercise. 
The next “controversial” exercise is what some martial arts instructors and gymnasts call the “back bridge.” The subject lies on the floor and puts his or her arms back, until the hands are flat on the floor next to the ears. Then, on command, the student is to push up with both arms and legs simultaneously, arching the back until the body forms a curved “bridge.” (Fig. 1)
While this may seem like a delightfully difficult exercise for your martial arts students to try, it could cause problems. For some groups of young, flexible gymnasts, for example, this exercise won’t be much of a challenge; however, this is probably not a good exercise for older or heavier adults. Positions, such as the back bridge, put a severe strain on the lower back, and are not recommended for those with pre-existing conditions.
How would you know if any of your students have pre-existing conditions unless you ask? Many martial arts instructors tell students to step on the mat, and then start yelling commands. Physical appearance is certainly one clue that a person shouldn’t be attempting certain exercises; but it is better still to either interview your students personally or require a written list of limitations before the exercises start.
There are several alternatives to the back bridge. To stretch the front of the upper torso, simply lie on the floor with the hands under the shoulders. Press upwards, slowly, until you feel a slight stretch along the abdominal muscles. Remember to keep the neck aligned with the spine. (Fig. 2)
To stretch and strengthen the lower back, slowly lift one arm, along with the opposite leg. (Fig. 3)
Do not lift both the upper torso or arms and both legs at the same time; however, as this mimics the stress put on lower back by the back bridge. (Fig. 4)
