Shoulder Bridge 1

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

4

Main Body Position:

Supine

Spine Position:

Extension, Flexion

Part of Series?

No

Start Position 🏁

  • Lie on back
  • Bend knees
  • Feet flat on mat, hip-width apart
  • Heels close to pelvis
  • Arms beside torso, palms down

Cues 💡

  • Push down firmly into mat with hands, wrists, arms and feet
  • Rotate pelvis, bringing some flexion into lower back, and lift hips and spine up, one vertebrae at a time
  • Push hips to ceiling
  • Roll down one vertebra at a time, from upper to lower spine
  • Watch tendency to back off on pushing firmly into mat with hands, wrists, arms and feet. Keep he push firm, even during the second or two between repetitions.

Breathing 🫁

  • Inhale (nose) to roll up
  • Exhale (mouth) to roll down

Modifications 🔧

  • Limit the number of vertebrae lifted off the mat rather than lifting the majority of them