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Shoulder Bridge L3 - Fitball

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Shoulder Bridge L3

                                                                                                                            
P
rimary Movers:
 
 
Hamstrings, Gluteals, Hip Flexors
Stabiliser Muscles: 
Tranverse Abdominals, Obliques, Rectus Abdominals,
Level of Difficulty:   (6/10) 

scale 6

Frequency:
         
  8-10 repetitions
 

 Instructions 
  • From the set-up position as youinhale slowly raise your bottom off the floor by releasing neutral and tilting the pelvis.  
  • Raise your hips so that an imaginery straight line can be drawn from your shoulders through to your knees.  
  • Next inhale and as you do so lift one leg off the floor and extend so that the toe points towards the ceiling. 
  • Exhale and lower the leg in the air so that it come beside the thigh of the leg which is in contact with the floor 
  • Inhale and bring the leg back up so that the toe points towards the ceiling 
  • Repeat as desired. 
  • To complete the exercse gently lower the leg back toward the floor and drop the hips 
 Teaching Points  
  • Ensure neutral pelvis is maintained throughout 
  • Keep the upper body relaxed 
  • Engage TVA and Pelvic Floor Muscles