Shoulder Bridge
| Category: | Matwork |
|---|---|
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
How To Teach Shoulder Bridge Joseph Pilates Exercise
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.
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.
6 Teaching Steps For Shoulder Bridge Pilates Exercise
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.
3 Top Teaching Steps For Shoulder Bridge Pilates Exercise
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.
7 Beginner Modifications For Shoulder Bridge Pilates Exercise
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
5 Advanced Modifications For Shoulder Bridge Pilates Exercise
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
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
