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Shoulder Bridge - Fitball

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Shoulder Bridge Balll


Primary Muscles:
 
Erector Spinae, Rectus Abs, Transverse Abs, Gluteus Maximus, Obliques

SecondaryMuscles: 
Gluteus Medius/Minimus (Abductors), Quadriceps, Hamstrings, Adductors         

Level of Difficulty: (3/10)   

scale 3

 Repetitions:  
     • 
10-15 Reps - General toning    

 Instructions  

  • Lie on your back with your legs outstretched and feet resting on the ball. 
  • Feet should be hip width apart 
  • Place your arms down by your side with your palms facing the floor. 
  • When ready lift your hips and bottom off the floor raising them uptowards the ceiling, 
  • Gently lower your hips back down towards the floor 
Teaching Points    
  • Engage the core muscles throughout 
  • Keep the legs and ball still 
  • Relax the upper body and arms 
  • Breath out as the body lifts off the floor and breath in as you lower 

 Adaptations 

  •  Decrease range of movement

Progressions

  • Once the hips are raised off the floor, take one leg off the ball and hold for a couple of seconds before returning the foot back onto the ball. Then alternate.