Bridge To A Better Back

Low back pain is a common complaint of stylists. Causes for this are many. A Pilates assessment would likely discern fatigue in the back extensors, often accompanied by core weakness.

The Shoulder Bridge exercise can bring the Stylist practicing Pilates multiple benefits. Pelvic curls help stretch the back extensors, relieving tension. Spinal articulation maintains or increases mobility, resulting in functional movement. The abdominals are the main muscle focus in the exercise, which develops the core and supports the back. The hamstrings and glutes also benefit from engagement.

SHOULDER BRIDGE Prep

Directions:

1. Lie on your back with your feet hip distance apart , heels directly under your bent knees. Press arms to the floor alongside the body.
2. Tilt the pubic bone towards the chest, contracting the abdominals. Use an inhale to initiate the movement and an exhale to complete the movement, pulling the abs towards the low back as it flattens to the floor. The buttocks will lift from the floor and the low back to the shoulders will press closer to the floor.

3. Taking a second breath, lift your vertebrae one at a time off your mat/floor. The pubic bone should continue to tilt towards the chest to avoid anteriorly tilting the pelvis. Keep the weight of the body balanced between the upper body and feet, arms pressed into the floor. Do not allow the ribs to lift out of alignment with the hip bones, which will thrust the thoracic spine forward. In Fletcher Pilates, the back resembles a plank from the knees to shoulders rather than an arch between the shoulders and hips.

4. Slowly roll your spine back down, allowing each vertebra to fall back onto the mat one by one to the hip bones during your first breath. On your second bread, roll the pubic bone away from the chest until the hip bones and pubic bone are level, making a triangle.

Toned and strong core. Healthy back. Check.