Shoulder Bridges


Duration: 5 minutes
Props: None
Difficulty: Beginners 



1. Shoulder Bridge - Prep

  • Intention: Improves the articulation of the spine, increases glut strength, and promotes proper hip extension. This exercise builds the strength and flexibility that will be needed for Leg Pull Back, Scissors and Bicycle.

  • Modification: Place a ball or yoga block between your thighs to find center-line.

  • Tips: Lift from the seat not the back.

2. Figure 4 Bridge

  • Intention: Improves the articulation of the spine, increases glut strength, challenges your centerline, and opens your hip.

  • Modification: Continue to practice Shoulder Bridge - Prep and the Figure 4 stretch to gain the strength and flexibility needed.

3. Figure 4 Stretch

  • Intention: Improves flexibility and mobility of the hip, glut, and lower back.

  • Modification: Omit lifting the knee to your chest and grabbing your thigh.

Great mini series to offset sitting all day. I hope you enjoy it!


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See you next week!


#Pilates #MiniSeries #LowerBody #NoProps

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