Day 59- Bridge with Neutral Spine with Foam Roller

This exercise is intended to add additional hamstring strength and proprioceptive challenges to the neutral bridge. 

 

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your knees bent and your feet on the foam roller.  Be sure that the foam roller is perpendicular to your spine.  Inhale into the back of your ribs, and then exhale as you press your feet into the foam roller allowing your pelvis to float into the air.  Inhale as you hinge at your hips to release your spine to the floor.  Your tailbone and ribcage should reach the floor at the same time.

 

Things to think about:

The fulcrum for the movement in this exercise is the hip joint.  Imagine your knee reaching towards your toes as the femur moves down to suspend the pelvis in the air. 

 

This exercise can also be accomplished with one leg on the foam roller while the other is in a table top position.