Classical pilates mat online workout: the shoulder bridge

(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for Shoulder Bridge Prep:

Lie on your back and anchor your palms and shoulder blades into the mat.
Place your feet a foot length away from, and in line with your hips.
Your knees should be in line with your hips.

Action for Shoulder Bridge Prep.

Scoop deep and clench your butt, and one . quick smooth action, inhale and boost up.
Pause, work glutes & abs together, & lengthen your tailbone toward the back of your knees.
Roll back down to the ground: your upper back, your mid back, your low back, and finally your tail bone.

Classic Pilates Cueing:

Inhale and boost up!
Hold strong and long from knee to shoulder
Exhale down: upper back, middle back, lower, back, hips

(Classical Pilates Cueing: The Shoulder Bridge Prep, Scroll right>>>...)

Classical Pilates for Beginners:
The Shoulder Bridge Prep

Pilates: The Shoulder Bridge Prep

Level: Beginner, Repetitions: 3- 5

Previous Exercise:
The Rest Position-

(In classical Pilates Exercise, The Swan/Neck Roll preceeds the Shoulder Bridge Prep).

Next Exercise:
The Side Kick Series.

Roll over onto your side with your head resting on your arm. Align your arm, body and legs along the side of your mat.

Purposes:

Connects the Gluteus maximus (clenched butt) action to the powerhouse.
Spinal articulation.
Practices pelvic stability.

Precision Points:

Keep the "Pilates "Box" square.
When boosted up, maitain a straight line from knee to shoulder.
Maintain length either side of your body.

Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

Shoulder, neck, back or knee problems - take your time to feel your way as to what is safe and pain free. This is a good therapeutic exercise, so at the very least, clench your butt and push through your feet into the ground. It is not necessary to lift your body off the ground to get some benefit.