Shoulder Bridge
Introduction
The shoulder bridge is intended to extend and stabilise the hips and pelvis using the hamstrings and lower glutes (buttocks) muscles.
Motions
![](/images/ce_cache/made/images/uploads/ex_sb_3_220_146_s_100.jpg)
Start Position
Lie supine (on back) Knees bent 90º, legs open Arms extended at sides, soft elbows
![](/images/ce_cache/made/images/uploads/ex_sb_3_(1)_220_146_s_100.jpg)
Step 1
Inhale to prepare
![](/images/ce_cache/made/images/uploads/ex_sb_2_220_146_s_100.jpg)
Step 2
Exhale. Tilt pelvis, rolling through spine to shoulder bridge Keep weight on upper back and not on neck
![](/images/ce_cache/made/images/uploads/ex_sb_2_(1)_220_146_s_100.jpg)
Step 3
Inhale. Hold the bridge position
![](/images/ce_cache/made/images/uploads/ex_sb_3_(2)_220_146_s_100.jpg)
Step 4
Exhale. Roll down one vertebra at a time, lengthening spine to start position
Repeat 8 times
Video