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Shoulder Bridge on the Spine Corrector

Home  »  Pilates Spine Corrector Exercises | Free Tutorials   »   Shoulder Bridge on the Spine Corrector
  • July 5, 2019
shoulder bridge on the spine corrector online pilates classes
  • Difficulty: Intermediate
  • Equipment Needed: Spine Corrector (I love using the Contrology Spine Corrector.)
  • Reps: 3-5 on each side
  • Warning: May not be suitable for some neck or shoulder injuries.
  • Questions: Contact us here

Shoulder Bridge on the Spine Corrector

Shoulder Bridge is an excellent exercise in the Pilates method. But, it’s also an easy exercise to cheat your way through. By doing the Shoulder Bridge on the Pilates Spine Corrector you can really focus on the lengthening through your back, engaging your hamstrings, inner thighs, seat, open chest, and a strong back. The support of the Spine Corrector is really useful. You’ll easily figure out which hip is dropping, hiking or reaching. And you can also practice doing your weak side then your strong side and then your weak side again. Try it off the Spine Corrector when you’re done!

Use the barrel to maintain hips in one place.

Shoulder Bridge is often done after the Leg Series on the Spine Corrector. If entering this exercise after the Leg Series, simply place both feet down onto the step a fist distance apart. If you’re not starting from the Leg Series, sit on top of the barrel portion of the Spine Corrector closer to the step and with the highest point behind you. Make sure you’re facing the step. Holding the handles and one foot on the step and one leg reaching out, lower yourself down over the arc of the barrel and your head and shoulders will rest on the floor. Your hips will be supported by the barrel and on top of the arc. Your lower back will be touching the barrel and your feet will press into the step a fist distance apart.

Press both feet into the step and you may find a slight lift off the arc depending on height and flexibility in the hips. Stretch one leg out and point the foot to lift the leg up and then once up there pulse your leg up once more. Then flex your ankle and lower your leg as low as you can without changing your pelvis in space. Repeat, kick a pointed foot up 2x and then flex and lower down. Do this 2-3 more times and then switch. Make sure that your hips do not hike up as you are kicking. As the leg lowers it’s easy to lose the length in your spine. Maintain the reach, length and strength.

Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector 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

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

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

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

>> 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

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

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