The Bridge beginners

The Bridge exercise for spinal mobility. Beginner's version working the lower spine using a block or cushion between the knees to add stability.
The Bridge for Spinal Mobility
Lie on your back, knees bend, feet flat on floor hip distance apart. Find your neutral spine and draw your tummy in as if you are wearing tight jeans. Keep your breath flowing.
Tilt your pelvis so that your mid spine goes to the floor, the buttocks start to lift just a little. Curl the lower spine away from the floor as you imagine it is a string of pearls you are lifting away from the mat one pearl at a time. Then reverse the process replacing the spine back down curling it as you return to the mat. The last pearl to come off the mat is the first one to go back down and so on.


Beginners version. Work only your lower spine lengthening as you work.
Watchpoints : If you need a cushion or block under your head just work your lower spine (in case your neck would be cricked by the angle as you lift).
Keep your tummy muscles drawn in gently to about a quarter to a third of the way in all the time and keep breathing.
If you experience any discomfort, stop the move.
Check with your medical professional before beginning a new exercise programme. If you have a medical condition, this is important.

Category:

Sports

Tags:

• the bridge
• pilates bridge
• spinal mobility
• exercises for the back
• mobilise the back.