BridgeWeightHips

Bridge (Stretching)

Bridge

Move: Lie on your back with your knees bent and your feet under your knees. Have your hands by your sides next to your hips. Inhale, expanding your ribs. As you exhale begin knitting the ribs together, pressing your lower back into the floor. As you do tilt the tailbone off the fl oor and start to lift your vertebrae off the floor one by one from the tailbone upward until you are up to your shoulder blades. Bring your arms underneath you, lacing your fingers together. Rock from side to side a little to reach your hands down farther toward your feet, opening the neck and shoulders. Hold the stretch for about 20 to 30 seconds.

Tips:

• Keep the ribs knit together. Do not let the ribs open, which will create an arch in the lower back.

• Press your feet into the floor, keeping your hips lifted.

• When you draw your hands under you, with your fingers laced together open the chest and lengthen your neck.