🌟 Day 9 of 12 Days of Movement: Pilates Shoulder Bridge for Core, Glute, and Spine Health!
🌟Today, we’re diving into the Pilates Shoulder Bridge—a gentle yet powerful movement that strengthens the hamstrings, glutes, and core while improving spine mobility. This bridge variation is all about controlled movement, allowing each vertebra to peel off the mat for a full spine stretch. Whether you’re a beginner or ready for a challenge, there’s something here for everyone! 🧘🏻♀️✨
✨Here’s your goal: Try 6 reps today with slow, controlled movement!
Here’s how to do it:
1️⃣ The Basic Bridge (Spinal Articulation): Begin lying on your back with knees bent and feet hip-width apart. Take a deep breath, then slowly exhale as you begin to peel your spine off the mat one vertebra at a time, lifting your hips towards the ceiling. Feel each part of your spine rolling up, from tailbone to shoulders.Hold at the top, engaging your core and squeezing your glutes, feeling your body in a strong, lifted position. To lower, take a breath and as you exhale slowly release your spine back down, one bone at a time, until your tailbone touches the mat again. This gradual roll-up and roll-down helps stretch and mobilise the spine.
2️⃣ Level Up Option 1 (Single-Leg Lift): For a bit more intensity, try lifting one leg up to tabletop position while keeping your hips steady. Bring the knee over the hip, lower back down, and switch sides. This variation challenges core stability while working the glutes and hamstrings even harder.
3️⃣ Level Up Option 2 (Straight-Leg Lift): For a true challenge, hold the bridge position and extend one leg straight out, keeping your hips lifted and stable. Slowly lower and lift the extended leg, feeling your core, glutes, and hamstrings fire up, before switching sides. This variation is great for increasing strength and balance.
4️⃣ Focus on Stability and Control: Keep your hips level and steady throughout each movement, and avoid letting your lower back arch. Control is everything here—move slowly to feel each muscle working.Bonus Tip: Breathe deeply, exhaling as you peel up, inhale at the top and exhaling as you lower, letting the breath guide your movement. Each repetition should feel smooth and controlled, with no rush!
✅ Did You Know? Spinal articulation in the Shoulder Bridge not only builds strength but also improves flexibility in the spine, which can help with posture and reduce tension in the back.Try this bridge flow today and feel the difference in your core and spine!
Tag me in your progress, and follow for more daily movement tips to keep you feeling strong and flexible! 🌟👣
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