Pilates exercises explained
Shoulder Bridge
The Shoulder Bridge exercise is a full-body exercise that requires the abdominal, back, gluteal and leg muscles to work together to stabilize the torso against the large leg movement.
"Shoulder Bridge Prep" is a preparatory exercise for "Shoulder Bridge".
Exercise description
The legs are hip-width apart. The hands lie next to the body. Inhaling mentally lengthen the spine and anchor the soles of the feet in the mat.
With the exhalation we lift the spine in one piece into the bridge.
With the inhalation we stabilize the pelvis, with the next exhalation we lift one leg into Table Top and then with the inhalation we stretch it towards the ceiling.
With the next exhalation push the leg stretched towards the floor - Foot Flex. Inhaling lift leg again - foot Point. Repeat 3 times.
Then bring the leg back to the mat in a controlled manner and change the leg.
Finally, with the exhalation, lower the pelvis again in one piece.
We repeat the exercise 2 times.
Pro Tip From Maria
Actively press into the mat with your arms during the movements to activate the posterior muscle chain.
Video with the brief explanation of the Pilates exercise Shoulder Bridge
Most common errors
Pelvis tilts towards the floor when lowering from the leg.
Connection between ribcage and pelvis cannot be held.
The free leg is moved up and down without using muscles.
The movement does not come from the hip joint, but the pelvis swings with it.
Assistance
What can you do if the exercise is too difficult?
With Shoulder Bridge Prep start and then increase progressively. The muscles learn quickly and remember a lot.
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