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The bridge spine stretch Print E-mail
The bridge is a fundamental exercise to use for spine mobility. The slow purposeful movement will greatly assist in freeing vertabrae and lower abdominal strength comes as part of the benefit too.


The exercise:
The bridge starting position

Starting position:
  • Lay on your back with legs up and knees bent so that your feet are on the mat about a thigh length from your buttocks.
  • Ensure that your lower stomach muscles are tight and hips are in the forward position.
  • Your feet should be slightly apart.
The movement:
The bridge finish position
  • Take a deep breath.
  • While exhaling slowly raise your hips until the hip joint is fully extended.
  • Ensure that your back does not arch during the movement.
  • while slowly moving, feel each vertibrae release and move to the next one.
  • When the movement is complete slowly inhale while lowering yourself to the starting position.
Repeat about five times.

Notes:
  • Ensure that the neck is relaxed during movement.
  • If any pain occurs stop the exercise immediately.
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