Shoulder Bridge
Plane of Motion
Sagittal
Muscle Focus
Posterior Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Maintain stability on the spine throughout the entire exercise.
Anterior Spinal Stabilizers
Transversus Abdominis
Maintain lumbo-pelvic stabilization to keep the pelvis from anteriorly tipping in the bridge.
Maintain stability on the spine throughout the entire exercise.
Hip Extensors
Gluteus Maximus, Hamstrings
Lift the hips off the floor and maintain the hips in the air during the leg choreography.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Lift the leg up into 90 degrees and resist gravity as the leg lowers and lifts.
Other Muscles at Play
Knee extensors to straighten the leg to the ceiling and keep it straight as it lowers and lifts.
Plantar flexors keep the foot pointed.
Shoulder extensors create an anchor point into the floor for stability.
Scapular adductors draw the shoulder blades together to keep the chest open, and another anchor point on the mat for stability.
Objectives
Strengthen the hip extensors and improve torso and pelvic stability.
Increases flexibility in the hamstrings and hip flexors.
Pressing the arms and palms into the floor help anchor the body and ensure stability when the pelvis is lifted.
Emphasis is placed on stabilizing the torso and controlling the pelvis/lumbar region during leg movements.
Focus on breathing to synchronize the movement.