Articulated Bridge

Description

Lie supine with your knees bent, feet grounded on the floor hip-width apart, and arms alongside your body. Imagine your kneecaps reaching forward and gradually lift your coccyx, then your sacrum, your lower back, and your upper back up to the sternum, as if you were placing each vertebra down one after the other like a string of pearls. Come back down the same way, vertebra by vertebra, until your whole spine is resting on the floor again. Perform the roll-up slowly and with control, without any jerky movements.

Settings

Equipment

No Equipment

Positions

Bridge

Muscle groups

Hip extensors

Difficulty

Moderate

Movement

Extension

Contraction mode

Concentric