Pelvic Tilt Into Bridge

Description

How to Do Pelvic Tilt Into Bridge

1. 1
   Setup

   Lie on your back with knees bent, feet flat on the floor hip-width apart, and heels a few inches from your glutes. Place your arms by your sides with palms down.

2. 2
   Setup

   Gently flatten your lower back into the floor by tilting your pelvis, engaging your abdominal muscles slightly. This is the initial pelvic tilt.

3. 3

   Exhale as you slowly lift your hips off the floor, articulating your spine one vertebra at a time until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top.

4. 4

   Inhale as you slowly lower your hips back down to the starting position, articulating your spine one vertebra at a time, allowing your tailbone to be the last part to touch the floor.

Tips

• Focus on articulating your spine: Imagine peeling your spine off the floor one vertebra at a time on the way up, and laying it back down the same way on the descent, to maximize spinal mobility.
• Engage your glutes: Actively squeeze your gluteal muscles throughout the entire upward phase and at the peak of the bridge to ensure they are the primary movers.
• Maintain a neutral neck: Keep your gaze directed towards the ceiling and avoid craning your neck, allowing your head to remain relaxed on the floor.
• Control the movement: Avoid using momentum; perform each repetition slowly and with control, particularly during the lowering phase, to build strength and body awareness.

Common Mistakes

• ×Arching the lower back excessively: Instead of pushing your hips too high and arching your lumbar spine, focus on maintaining a straight line from shoulders to knees by engaging your core and glutes.
• ×Pushing through the toes or heels only: Ensure even pressure through your entire foot by distributing your weight between your heels and the balls of your feet to properly engage your glutes and hamstrings.
• ×Rushing the movement: Slow down the tempo, especially during the eccentric (lowering) phase, to increase time under tension and improve muscle control.