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

Start Position

Lie supine (on back) Knees bent 90º, legs open Arms extended at sides, soft elbows

 

Step 1

Inhale to prepare

 

Step 2

Exhale. Tilt pelvis, rolling through spine to shoulder bridge Keep weight on upper back and not on neck

 

Step 3

Inhale. Hold the bridge position

 

Step 4

Exhale. Roll down one vertebra at a time, lengthening spine to start position

Repeat 8 times

 

Video