Bridge Pose - Joe Strunk, LMT
File Size: 223 kb
File Type: pdf
Download File
Picture
Bridge Pose

Bridge Pose


This exercise is great for almost everyone especially those who are in a sitting position for long periods of time.  It is not suggested for people with neck injuries.

Benefits:
  • Strengthens back, glutes and legs
  • Opens chest and hip flexors
  • Stretches the chest, neck, shoulders and spine
  • May improve digestion
Instructions:
  1. Lie flat on your back with your knees bent. Place feet hip-distance apart and flat on the floor.
  2. Reach down with your fingertips to see if you can feel your heels.  If not, walk your heels a little closer to your body.
  3. Press your weight into your feet to lift your hips up towards the ceiling. Keep your thighs parallel.
  4. Bring your arms underneath you and try to clasp your hands together (Don't worry if you can't do it at first).
  5. Roll your shoulders blades toward each other and hold this pose for 45 seconds to 1 minute.
  6. Release and roll slowly back to the floor.