2-3 Springs Footbar high or middle, with headrest down
Supine, arms reaching long at sides of body. Heels on footbar, shoulder width apart knees and hips flexed to approximately 90 degrees, pelvis neutral
Exhale and initiate bridge, rolling up from the coccyx reaching the sit bones to the back of the knees. pause inhaling in bridge position Exhale to roll back down articulating spine in flexion back down to carriage, until pelvis reaches neutral position again.
Excessive posterior tilt at beginning of movement. Multiple segments moving simultaneously,unwanted pelvic tilting and lateral shift.
Deep abdominals, glutes, hamstrings, quadriceps, pelvic girdle
Leg axis training, weak glues → antalgic gait, pre/post knee/hip surgery, lower back pain, stiff spine
Strengthening of the pelvic girdle, lower back and core; activation glutes, quads and hamstrings;