Shoulder Bridge

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Stretch, Inversion, Chest Opener, Seated & Floor, Supine, Object
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back, Middle Back, Neck, Wrists & Arms, Upper Back
Chakras:	Heart Centre, Throat Centre
Therapy:	Herniated Disc, Sciatica, Leg Congestion, Varicose Veins
Drishti:	Up
Dosha:	Pitta, Kapha

Lie on back with knees bent. Feet hip distance apart. Peel tailbone and spine off the mat. Extend right leg to ceiling with foot pointed. Lower right leg towards the ground, flex foot and bring leg back to the ceiling. Repeat. Place right foot down onto mat. Repeat with left leg. To finish, roll spine and tailbone down to the mat.

Strengthen hamstrings and glutes.

A) Place a small ball under your pelvis. B) Standard Bridge (no leg raising). C) Raise your leg only halfway (bent leg). D) Bridge (with arm raises). E) Bridge on a block. F) Bridge spine curls. G) Bridge with legs up a wall.

Neck and shoulder pain.

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How To Teach Shoulder Bridge Joseph Pilates Exercise

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Position: 18 of 34
Previous Position: Bicycle Exercise
Next Position: Spine Twist Exercise
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen hamstrings, glutes and abdominals.
Precautions: Neck injury.

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The Shoulder Bridge exercise is a go-to exercise in most Pilates classes because it improves posture, works your core, strengthens your glutes and stabilises your shoulders.

Shoulder Bridge exercise has many variations, but they all start with the basic stance: lying on your back with the soles of your feet on the mat, with knees bent and pelvis lifted.

The superpower gained from the Shoulder Bridge exercise is stability.

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6 Teaching Steps For Shoulder Bridge Pilates Exercise

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Step 1: Lie On Back
Lie on your back with your knees bent with feet hip-distance apart.

Step 2: Peel
Peel the tailbone and spine off the mat.

Step 3: Right Leg
Extend the right leg to the ceiling with the foot pointed.

Step 4: Lower
Lower the right leg towards the ground, flex the foot and bring the leg back to the ceiling.

Step 5: Left Leg
Place your right foot down on the mat. Repeat with the left leg.

Step 6: Finish
To finish, roll the spine and tailbone down to the mat.

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3 Top Teaching Steps For Shoulder Bridge Pilates Exercise

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Tip 1: Walk
Walk your feet a little nearer your hips.

Tip 2: One Vertebra
At your highest point, breathe in and start lowering the spine vertebrae by vertebrae as if your spine is a string of pearls and one by one you place them on the mat (starting from the upper back, working your way down through the mid-back then eventually the lower back).

Tip 3: Buttocks
Be aware of your buttock muscles working to hold the lift.

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7 Beginner Modifications For Shoulder Bridge Pilates Exercise

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Beginner Modification 1: Small Ball Under Hips
Place a small ball under your pelvis for lumbar support.

Beginner Modification 2: Standard Bridge
If your tips are very tight, try a standard bridge pilates exercise (no leg raising).

Beginner Modification 3: Halfway
Raise your leg only halfway (bent leg)

Beginner Modification 4: Bridge Arm Raises
Bridge Arm Raises pilates exercise

Beginner Modification 5: Bridge On A Block
Bridge On A Yoga Block pilates exercise

Beginner Modification 6: Bridge Spine Curls
Bridge Spine Curls pilates exercise

Beginner Modification 7: Bridge Legs Up Wall
Bridge Legs Up Wall pilates exercise

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5 Advanced Modifications For Shoulder Bridge Pilates Exercise

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Advanced Modification 1: Ball Balancing
Place one foot on a small ball and practice balancing as you raise the opposite leg into the bridge position.

Advanced Modification 2: Alternate
Flex the foot as the leg comes down, and point as it comes up.

Advanced Modification 3: Bridge On Arc
Bridge On Arc pilates exercise

Advanced Modification 4: Bridge With A Pilates Circle
Bridge With A Pilates Circle exercise

Advanced Modification 5: Single Leg Bridge With Mini Ball
Single Leg Bridge With Mini Ball pilates exercise

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