SHOULDER BRIDGE

This exercise develops spinal mobility as well as tones the buttocks, pelvic and core stability and strength. Maintain stillness in your pelvis throughout. Imagine you are under water and use the resistance to make your movements precise. The movements during Shoulder Bridge should be controlled and coordinated with your breathing

 

1. Lie on your back with your feet flat on the floor, knees pointing to the ceiling & arms relaxed by your side. Your legs are hips-width distance apart, spine is in neutral position. Inhale to prepare

 

2. Exhale and roll up the spine one vertebra at a time, press your feet into the mat and squeeze the buttocks as you roll up. Your body should be

in a straight line from your shoulders to your knees. Imagine your spine is like a bicycles chain, each vertebra is a link on a chain

 

3. Inhale: Maintain the Bridge position.

 

4. Exhale: As you roll down the spine to Neutral position as you come back down to the mat.

There are lots of add-ons to this exercise, for example:-

 

Extend one leg to knee height or to the ceiling maintaining alignment with hip, knee and ankle. Optionally you can extend your arms above the shoulders fingers pointing to the ceiling and many more……