Shoulder Bridge 3

Equipment:

Mat

Prop:

None

Difficulty (1-5):

4

Repetitions:

3 (sets)

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 vertebra at a time
  • Push hips to ceiling
  • Bend elbows, placing them close to hips, forearms perpendicular to floor
  • Slide hands under lower back/rib cage, fingers on outside of hips, pointing up
  • Keeping that position, kick one leg up into the air, foot pointed, getting it as close to perpendicular to the floor as possible
  • Flex foot to lower leg down so heel almost touches mat
  • Repeat with three more kicks
  • Switch legs and perform four kicks with the second leg, foot pointed while kicking up and flexed while lowering down
  • Equal weight distribution between shoulder blades and feet
  • Watch tendency to lower hips as leg lowers down. Instead, endeavour to lift hips more as leg lowers.
  • Lift body off hands as much as possible. Hands take as little weight as possible.
  • When kicks on both sides are finished, roll down one vertebrae at a time, from upper to lower spine

Breathing 🫁

  • Inhale (nose) to kick leg up
  • Exhale (mouth) to lower leg down

Modifications 🔧