Pilates Exercise of the Month: Shoulder Bridge

Aim

To maintain a strong bridge position with a neutral pelvis and also maintain an equal height in the pelvis, whilst moving the legs. 

Starting Position

Lie supine on the floor in the relaxation position with the knees bent and place the feet on top of the ball. Inhale to prepare.  Exhale to engage the core abdominals and tilt the pelvis into a posterior tilt and gently peel the spine off the floor, one vertebra at a time until a neutral bridge position is achieved (i.e. knee, hip and shoulder form a diagonal straight line with the lumbar spine in neutral).

Action

Inhale - to prepare

Exhale - to engage the core abdominals and lift the right foot off the ball until the knee is bent at 90 degrees above the hip, ensuring that the hipbones and pelvis remain level

Inhale - to hold

Exhale - to return the foot back down on the ball gently.  Repeat with the opposite leg.

Target Muscles

Core abdominals, hamstrings, gluteals, hip extensors, hip flexors

Watchpoints

·              Use the gluteals to keep the pelvis at a constant height to avoid dipping and sagging

·              Ensure that the lumbar spine remains in a neutral position throughout

·              Ensure that both hip bones stay level to avoid the tendency to drop one hip bone below the level of the other hip bone as that foot lifts off the ball

·              Maintain equal length on both sides of the waist to avoid shortening on one side

·              Ensure the back of the neck stays long and the shoulders stay away from the ears

Contra Indictions

Avoid “bridging” (i.e. arching the back by lifting the spine too high), as this will place stress on the lower back.  In some cases, even a neutral position of the lumbar spine can cause discomfort.  In these cases, the exercise may be performed with a posterior pelvic tilt rather than in a neutral position. More of the thoracic spine will be in contact with the floor in this instance.