To maintain a strong bridge position with neutral pelvis and also maintain an equal height in the pelvis. The hip bones should be level with each other.
Lie supine on the floor in the relaxation position with knees bent and hip width apart. 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 vertebrae 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).
Inhale - To prepare
Exhale - To engage the core abdominals and lift the right foot off the floor until the knee is bent at 90 degrees above the hip ensuring that the hips and pelvis remain level
Inhale - To hold
Exhale - To return the foot back down to the floor gently. Repeat with the opposite leg.
Gluteals, Hamstrings, Core Abdominals
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.
Emma Newham gives you the low down on the Long Stretch and Reverse Long Stretch Push Up exercise on the Gym Ball in this step by step video tutorial guideView exercise >
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