How to do Shoulder Bridge

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, lower back, glutes, hamstrings


Find your supine rest position. Your knees are bent, the feet and knees hip width apart and your spine in its natural curve where the tailbone is heavy into the floor and there is a small gap between your lower back and the mat. This is commonly called having your spine and pelvis in neutral. In one controlled movement, using your glutes and hamstrings, roll the spine up off the mat until you are resting on the back of your shoulders. Be careful that no weight is placed in the head or neck.

Breathe in as you straighten one leg keeping the knee at the same height and continue the breath as you raise the leg up to the ceiling. Breathe out to lower the leg until knee has returned to its starting height, and bend the leg to place the foot back in to the mat. Keep the hips at the same height and level throughout the movement. Alternate legs until you have completed up to 5 reps on each leg.

To finish, use an exhalation to sequentailly lower the spine and pelvis back down into the mat returning the the supine rest position.

How to make Shoulder Bridge easier

Once in the start position you can support your pelvis by placing both hands underneath the pelvis with your elbows into the mat.

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