Exercise of the Month for March - Shoulder Bridge Prep with Leg Extension

Lie down supine on the floor with feet hip distance apart.

Pick the hips up from the floor to make a bridge position. Ensure the gluteals are working and that the pubic bone is lifted to avoid any extension in the lower back. Also ensure that you are balanced between the shoulder blades, avoiding coming up onto your neck.

Keeping the hips lifted, lift one leg straight. Keep the knees in line and the gluteal muscles gently squeezed by drawing the sit bones together.

Return the leg to the floor and repeat the exercise on the other leg.

Repeat each sequence 3-5 reps.

Once all repetitions are completed, hold the initial bridge position, ensuring that you are maintaining neutral spine with the gluteals gently tucked under to avoid excessive extension in the lumbar spine.





To finish lower the hips to the floor by folding at the hip joints rather than rolling through the spine.


Progression: Lift arms up to the ceiling directly above the shoulders to avoid pressing into hands.








Key points:

• Maintain neutral spine throughout the exercise
• Ensure shoulders are relaxed and shoulder blades are flat against the back
• Feel a gentle connection between the ribs and hips to work the oblique muscles as well as the gluteals in the bridge position. 

This exercise is good for gluteal (buttock) muscles, obliques (waist) muscles and deep spine stabiliser muscles.