Exercise of the Month- The Shoulder Bridge

Bridging is one of the simplest seeming movements in pilates, though when practiced correctly, can be quite challenging.

Purpose of The Shoulder Bridge
This is a wonderful exercise to relieve lower back tension, warm up the spine, and to prepare the body for more complex pilates exercises. The movement of bridging is also a really great way to practice how the core muscles can move and control the bones of your body.



Benefits of Bridging
-chest opening
-spinal articulation
-hamstring strengthening


Bridging Prepares the Body For:
-Rolling Stomach Massage
-Long Spine
-High Bicycle and High Scissors
-Flying Leg Springs and Airplane
-Chest Expansion

Bridging Can Be Done on the Following Pieces of Equipment:
-The Mat
-The Tower
-The Chair (as shown in the photo above)
-The Small Barrel
-The Reformer
-Magic Circle and Stability Ball

When Joe Pilates originally created this mat exercise, his instructions were to place the hands under the hips, to help lift the pelvis higher and to support it. This version of the bridge is not commonly taught today, for the main reason that it's not exactly comfortable on the wrists to prop the pelvis up (though its not so bad if you're really lifting from your core), and the height of the pelvis can be a little too high for those with low back issues. However, it is important to practice Joe's Shoulder Bridge if you'd like to advance in the mat work and move on to much more challenging exercises.

Another fun fact is that there is an archival version of the bridge on the Wunda Chair- with the spine arched backward over the seat, the head toward the pedal, while the arms pushed the pedal up and down. Not a common sight in pilates studios these days... but if you have the spinal flexibility it could be a nice neck release!

The Bridge has its own unique challenges, just like all pilates exercises. One most common challenge is being able to truly articulate through the spine, one bone at a time, while lifting and lowering the bridge. Many times, the lower back lifts in one piece, and one of the greatest benefits of the bridge is lost- the spinal massage. Another big challenge is finding the mind-body connection of allowing the core muscles to peel the spine up and down the mat while relaxing, not gripping, the back and gluteal muscles. Interestingly, both of these challenges are common for people with lower back pain and tension, though if the bridge was done correctly, it could really help allievate the pain!

This month, we'll work with the spinal articulation of the bridge, add in fun "extra credit moves", and take it to new levels by working our way up to more advanced exercises such as High Bicycle and High Scissors.... and maybe even the Control Balance if anyone is up for it!

How high should the pelvis be in the bridge? Do your hamstrings cramp up when lifting or lowering? Are your arms actively engaged, and why is that important? Where should your eyes be looking during the exercise? These are all questions we'll find answers for this month while we focus on the Shoulder Bridge!

Here's a great video showing Joe's Shoulder Bridge, can't wait to do this in class!



And here's a good example of how the Bridge is more commonly practiced today:



Very nice example of spinal articulation, not to mention one of my favorite/most evil ways of bridging- using the Stability Ball-