Plane of Motion
Bridge
Plane of Motion
Sagittal
Spring Setting
Medium
2 Medium Springs or
1 Medium & 1 Light Spring
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings
Lift the hips up in a bridge.
Pull the carriage in closed with the knee flexors.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Keep the carriage closed as the hips lift in a bridge.
Pull the carriage in closed with the hip extensors.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the spine lifted in the bridge with the hip extensors.
Work with the spinal flexors to articulate the spine and down in the bridge.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic and spinal stabilization and keep the pelvis from anteriorly tilting.
Spinal flexors assist the spinal extensors on the articulation of the spine in the bridge.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (retraction) keep the scapula flat on the carriage.
Shoulder extensors press into the mat to assist with anchoring the scapulae in the bridge.
Knee extensors straighten the legs as the carriage is pressed out.
Dorsiflexors keep the ankles flexed.
Objectives
Enhance strength and control in the hamstrings and glutes.
Promotes control and fluidity of spine articulation.
Enhance stabilization of the lumbo-pelvic region.
Enhance control and strength in the hip flexors in a lengthening state.
Focus on breathing to synchronize the movement.