Shoulder Bridge with Posterior Pelvic Rotation

by Anthony Carey, MA

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The shoulder bridge with posterior rotation is an exercise that's a little bit different than a traditional shoulder bridge because we want you to control what your lumbar spine and pelvis are doing as you raise up. First, put your arms above your head, which tenses the lats a little bit and increases the tendency for lumbar lordosis. Then do a posterior pelvic rotation using your abdominals to push your lower back literally into the floor. That's the point of reference for the pelvis. From here, raise your buttocks up off the floor into the bridge only as far as you can without the pelvis rotating forward. So there's a limit on how high you'll be able to go. You'll feel some lengthening through here. The higher you go, the more you have to increase your abdominal and gluteal contraction to maintain that pelvic position. Hold that position and then bring it back down to the floor after the desired amount of time. To regress this exercise and take a little bit of the tension off the lats and therefore the tendency to arch the lower back, bring your arms down to the side, still doing the posterior tilt with the pelvis, still engaging the abdominals and glutes as you raise up.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.