The Bridge can be part of many exercise programs

While taking the Pilates course, I was intrigued by design of the movements: how one tiny cue would change the whole dynamics. Let's use one of my favourites, the bridge.

The Bridge

You will be lying on your back, knees bent, feet as if standing on the floor or mat. Inhale to prepare.

Exhale, and curl your tailbone, lifting one vertebra at a time until you are up on your shoulder blades.

In this position, you will lift your hipbones a little higher, squeeze your hip bones together and feel the energy from your hips go down your legs to the inside of your knees and continue down your legs to the inside of your feet (arches).

Now incorporate the 3-9 o'clock movement. Keep lifting the hips, knees toward ceiling and feel the movement.

Exhale, soften the breastbone and slowly curl down one vertebra at a time. Your tailbone will go down last.

Drop hip 3 times. Repeat the exercise 5-8 times

When you are finished, get up, walk around, and notice any difference in your body.

Benefits:

o Strength in back of legs, buttocks.
o Shoulder stability.
o Pelvic and spinal mobility.