Pilates exercises explained
Shoulder Bridge Prep
"Shoulder Bridge Prep" is a preparatory exercise for "Shoulder Bridge" and is a full-body exercise in which abdominal, back, gluteal and leg muscles must work together to stabilize the trunk against the large leg movement.
"Bridging Heel Lift" is a preparatory exercise.
Exercise description
The legs are hip-width apart. The hands are beside the body.
With the inhalation, the spine is mentally lengthened and the soles of the feet anchor themselves in the mat. With the exhalation we lift the spine in one piece into the bridge.
Inhaling we stabilize the pelvis, with the next exhalation we lift one leg into Table Top. Inhaling stabilize again.
With the next exhalation, bring the bent leg back to the mat from the hip joint and switch legs.
After both legs are lifted once, we go back to the mat with the exhalation with the spine in one piece.
We repeat the exercise 3 times.
Pro Tip From Maria
Place your hands under the pelvis. This way you can check if the pelvis stays still during the movement.
Always keep the gaze towards the knee to avoid hyperextension in the cervical spine.
Video with the brief explanation of the Pilates exercise Shoulder Bridge Prep
Most common errors
Pelvis tilts from the leg during lowering.
Connection between ribcage and pelvis cannot be held.
The movement does not come from the hip joint, but the pelvis swings with it.
The body weight is shifted to the neck.
Assistance
What can you do if the exercise is too difficult?
With Bridging Heel Lift start and then increase progressively. The muscles learn quickly and remember a lot.
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