{"id":57407,"date":"2020-10-30T07:22:18","date_gmt":"2020-10-30T07:22:18","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/shoulder-bridge\/"},"modified":"2023-03-09T13:40:21","modified_gmt":"2023-03-09T13:40:21","slug":"shoulder-bridge-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/shoulder-bridge-pilates-exercise\/","title":{"rendered":"Shoulder Bridge"},"content":{"rendered":"

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. <\/p>\n

How To Teach Shoulder Bridge Joseph Pilates Exercise\u00a0<\/strong><\/span><\/h2>\n
\n

Position: <\/strong>18 of 34
\nPrevious Position: <\/strong>Bicycle Exercise<\/a>
\nNext Position: <\/strong>Spine Twist Exercise<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthen hamstrings, glutes and abdominals.
\nPrecautions:<\/strong> Neck injury.<\/p>\n
\n

The Shoulder Bridge exercise<\/em> is a go-to exercise in most Pilates classes<\/strong> because it improves posture, works your core, strengthens your glutes and stabilises your shoulders.<\/p>\n

Shoulder Bridge exercise<\/em> 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.<\/p>\n

The superpower gained from the Shoulder Bridge exercise<\/em> is stability.<\/p>\n
\n

6 Teaching Steps For Shoulder Bridge Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Shoulder<\/a><\/p>\n
\n

Step 1: Lie On Back\u00a0<\/strong>
\nLie on your back with your knees bent with feet hip-distance apart.<\/p>\n

Step 2: Peel<\/strong>
\nPeel the tailbone and spine off the mat.<\/p>\n

Step 3: Right Leg<\/strong>
\nExtend the right leg to the ceiling with the foot pointed.<\/p>\n

Step 4: Lower<\/strong>
\nLower the right leg towards the ground, flex the foot and bring the leg back to the ceiling.<\/p>\n

Step 5: Left Leg<\/strong>
\nPlace your right foot down on the mat. Repeat with the left leg.<\/p>\n

Step 6: Finish\u00a0<\/strong>
\nTo finish, roll the spine and tailbone down to the mat.<\/p>\n
\n

3 Top Teaching Steps For Shoulder Bridge Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Walk<\/strong>
\nWalk your feet a little nearer your hips.<\/p>\n

Tip 2: One Vertebra<\/strong>
\nAt 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).<\/p>\n

Tip 3: Buttocks<\/strong>
\nBe aware of your buttock muscles working to hold the lift.<\/p>\n
\n

7 Beginner Modifications For Shoulder Bridge Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Small Ball Under Hips<\/strong>
\nPlace a small ball under your pelvis for lumbar support.<\/p>\n

Beginner Modification 2: Standard Bridge<\/strong>
\nIf your tips are very tight, try a standard bridge pilates exercise<\/a> (no leg raising).<\/p>\n

Beginner Modification 3: Halfway<\/strong>
\nRaise your leg only halfway (bent leg)<\/p>\n

Beginner Modification 4: Bridge Arm Raises<\/strong>
\nBridge Arm Raises pilates exercise<\/a><\/p>\n

Beginner Modification 5: Bridge On A Block<\/strong>
\nBridge On A Yoga Block pilates exercise<\/a><\/p>\n

Beginner Modification 6: Bridge Spine Curls<\/strong>
\nBridge Spine Curls pilates exercise<\/a><\/p>\n

Beginner Modification 7: Bridge Legs Up Wall<\/strong>
\nBridge Legs Up Wall pilates exercise<\/a><\/p>\n
\n

5 Advanced Modifications For Shoulder Bridge Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Ball Balancing<\/strong>
\nPlace one foot on a small ball and practice balancing as you raise the opposite leg into the bridge position.<\/p>\n

Advanced Modification 2: Alternate<\/strong>
\nFlex the foot as the leg comes down, and point as it comes up.<\/p>\n

Advanced Modification 3: Bridge On Arc<\/strong>
\nBridge On Arc pilates exercise<\/a><\/p>\n

Advanced Modification 4: Bridge With A Pilates Circle<\/strong>
\nBridge With A Pilates Circle exercise<\/a><\/p>\n

Advanced Modification 5: Single Leg Bridge With Mini Ball
\n<\/strong>Single Leg Bridge With Mini Ball pilates exercise<\/a><\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    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 […]<\/p>\n","protected":false},"featured_media":66170,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[42,41,192,45,39,49],"pose_anatomy":[52,53,54,56,58,59,60,63,62],"pose_chakras":[67,68],"pose_therapy":[83,87,86,90],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57407","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-chest-opener","pose_types-inversion","pose_types-object","pose_types-seated-floor","pose_types-stretch","pose_types-supine","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-upper-back","pose_anatomy-wrists-arms","pose_chakras-heart-centre","pose_chakras-throat-centre","pose_therapy-herniated-disc","pose_therapy-leg-congestion","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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