Sunday, September 5, 2010

Exercise of the Month: Bridge Pose or Pelvic Lift

Your core and your low back depend on a close relationship. Use a Pelvic Lift (also called Half Bridge) to traction your low back (which feels great!) and train your core to protect your spine.

  1. Lie on your back with your knees bent, with a few inches between your knees and feet so they are lined up with your hip sockets.
  2. Press your feet into the floor. Refer to the Engage Your Core Through Your Feet exercise to be sure that you are using the entire span of each foot.
  3. As your footprints deepen into the floor, move your knees away from your face.
  4. The focus is on pressing down and away so the lift comes as a natural result. Do not contract your buttocks to press up from below.
  5. Hover or continue to lift up vertebra by vertebra into full bridge.
  6. Come down slowly and consciously with the continued emphasis on pressing down into your feet, moving your knees away from from your torso, and keeping your tailbone lifted toward the ceiling until the very last moment when your weight is back on the ground.