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Prepping Shoulders for Shoulder Bridge on the Mat

Home  »  Pilates Mat Exercises | Free Tutorials   »   Prepping Shoulders for Shoulder Bridge on the Mat
  • January 30, 2022
Prepping Shoulders for Shoulder Bridge on the Mat - Online Pilates Classes

Prepping Shoulders for Shoulder Bridge on the Mat

During Shoulder Bridge on the Pilates Mat many people struggle with the shoulder/arm position. How do you get your hands under your hips? Could your arms be too short or too long? Or is there a possibility to get the flexibility and strength to get your hands under your hips and your shoulders open and strong? There is! This position for the arms really is a gateway to creating strength and possibility for the High Scissors and High Bicycle. In this tutorial, we will cover how to get your body strengthened and stretched to get your hands under your hips and take your practice to the next level.

Balancing your strength and stretch in your shoulders is key for this.

To place the hands under the hips requires a balance of strength and stretch. The following exercises will help you balance your body’s abilities out so that you can get your hands under your hips without feeling it in your wrists or worse not getting them under there at all.

Double Leg Kick: The key with this exercise is to not pinch the shoulder blades together. But to use the upper back to open up the chest. Also, the opening of the front of the hips and thighs will help you create more space.

Shoulder Bridge Marching: Strengthening the back of the legs is key to being able to stand in the muscles and open the front of the hips.

Single Leg Kick: Great for teaching a strong upper back you can stand on and again strengthening the back of the legs and opening the front of the hips.

Make sure you are also standing in your legs and not resting your hips on your wrists. Also, working on looking at the ceiling and not down at your legs will also allow your chest to remain open and allow your weight to stand on your shoulders. The more you can work on balancing your strength and stretch the easier it will be to do the advanced version of Shoulder Bridge and eventually add in High Scissors and Bicycle.

Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

SHAPE OF YOU

Online Mat & Reformer Pilates Class Descriptions:

In this Pilates workout we’ll explore the body’s natural ability to move through the five fundamental spinal shapes: tall back, flexion, extension, lateral flexion (side end), and rotation (twist).

As we flow we’ll become more aware of the way our spine moves because the shape of your spine tells the story of how you move.

See you in class,
Megan

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>> Wondering what reformer I’m using? You can find out more here.

BOOM BOOM POW

Online Mat & Reformer Pilates Class Descriptions:

Boomerang on the Mat isn't easy for me. It's got sooo much going on. Perhaps that's why Joe Pilates put it at the end. In this week's classes on the Mat and Reformer we'll build up the connections we need to roll through our Boomerang with strength and control. And, focus on the genius of how many exercises ready us for this chaotic controlled roll.

Props needed:
Mat: 1lb weights or water bottles
Reformer: 1lb weight or water bottle

See ya in class,
xx-LL

MOBILITY AND STABILITY

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Throughout our movement practice we have muscles actively moving and muscles actively holding still. Whether muscles are mobile or muscles are stabilizing us, they’re definitely working and definitely getting stronger while we workout. As we bring awareness to what’s mobile and what’s stable, we hope it helps you connect more to your body, your practice and your overall confidence in movement!

Props needed:
Mat: Squishy ball or bolster
Reformer: None
Tower: None
Chair: Optional box and mat

See ya in class,
xx-LL

IT TAKES 2!

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Yaasss, it does take 2 to make a thing go right! This month, we’ll only be doing 2 reps of each exercise on the Mat, Reformer, Wunda Chair, and Cadillac/Tower. This is such a fun challenge for our bodies. Have a towel nearby because we’re gonna’ work up a sweat!

Props needed:
Mat: Magic Circle
Reformer: None
Tower/Cadillac: None
Wunda Chair: None

See ya in class,
xx-LL

BOOM BOOM POW

Online Mat & Reformer Pilates Class Descriptions:

Boomerang on the Mat isn't easy for me. It's got sooo much going on. Perhaps that's why Joe Pilates put it at the end. In this week's classes on the Mat and Reformer we'll build up the connections we need to roll through our Boomerang with strength and control. And, focus on the genius of how many exercises ready us for this chaotic controlled roll.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self, 1lb weights or water bottles and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, 1lb weight or water bottle and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

FLIP IT AND REVERSE IT

Online Mat & Reformer Pilates Class Descriptions:

Ever wonder why some of the exercises that require more stability, balance, and control are at the end of the order when we’re tired? I have, and I can’t help but think “Why all the madness???”

We know there was definitely a method to the matness (puns intended), but I wonder if there’s a bit of madness to the method. I want to know if it really makes a difference to do the order from beginning to end…so, why not flip our Order and reverse it and then talk about it?

Join me for this week’s classes where we are going to flip it & reverse it! We are going to start at the end of the order and work our way to the beginning. Let’s explore how our bodies feel when doing the “end of the order” exercises while we are COLD and how it feels to do our “warm up” exercises while we are HOT (and maybe a little tired)!

Grab a barrel or a blanket for the Mat class. We might need a little help connecting at the beginning of our workout, and a barrel or blanket will help us do that! Grab a ball and you’ll have everything you need for the Reformer class.

See you in class,
Rachel

PUT YOUR BACK INTO IT

Online Mat & Reformer Pilates Class Descriptions:

Pilates is often thought of as a "core" workout. But, if you've been around OPC long enough you know its all about the center and that includes the back. In this weeks class on the Mat and Reformer we are going to explore how our back is part of every exercise.

Props needed:
Mat: 1 exercise a the beginning with the Magic Circle and 1 exercise a theraband or leggings. After that no props needed.
Reformer: None

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self, Magic, Theraband or leggings and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, 1-2lb arm weights and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

SHAPE OF YOU

Online Mat & Reformer Pilates Class Descriptions:

In this Pilates workout we’ll explore the body’s natural ability to move through the five fundamental spinal shapes: tall back, flexion, extension, lateral flexion (side end), and rotation (twist).

As we flow we’ll become more aware of the way our spine moves because the shape of your spine tells the story of how you move.

Props needed:
Mat: none
Reformer: Rod and box

See you in class,
Megan

FLIP IT AND REVERSE IT

Online Mat & Reformer Pilates Class Descriptions:

Ever wonder why some of the exercises that require more stability, balance, and control are at the end of the order when we’re tired? I have, and I can’t help but think “Why all the madness???”

We know there was definitely a method to the matness (puns intended), but I wonder if there’s a bit of madness to the method. I want to know if it really makes a difference to do the order from beginning to end…so, why not flip our Order and reverse it and then talk about it?

Join me for this week’s classes where we are going to flip it & reverse it! We are going to start at the end of the order and work our way to the beginning. Let’s explore how our bodies feel when doing the “end of the order” exercises while we are COLD and how it feels to do our “warm up” exercises while we are HOT (and maybe a little tired)!

Grab a barrel or a blanket for the Mat class. We might need a little help connecting at the beginning of our workout, and a barrel or blanket will help us do that! Grab a ball and you’ll have everything you need for the Reformer class.

See you in class,
Rachel

MAT EQUIPMENT NEEDED: Your awesome self, barrel or a blanket and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a ball and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

ARM WEIGHT FUN

Online Mat & Reformer Pilates Class Descriptions:

Everytime I use Arm Weights in my workouts I have a lot of fun playing around with the exercises. These little weights have a big impact on our form, control and execution and we also get a sweaty workout. Let´s grab your 1 to 2 pound Arm Weights and get together on your Mat & Reformer to play around and have some fun!

See you in class,
Yasmin

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL