- 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!
