088 Bridge

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: Student starts in supine position, arms at sides and knees bent in "hook lying" position. If student has a towel or pillow under head – have them remove it for this exercise.

Inhale: To prepare.
Exhale: Tuck tailbone under while contracting pelvic floor muscles, gluteus maximus and transverse abdominis. Keep feet firm onto floor and roll the spine off mat stating at base of spine.
Lift up back to shoulder blades as the gluteals and quadriceps contract to extend hips.
Extend knees to about 90-degrees. Watch alignment of student's knees & ankles.
Inhale: To hold.
Exhale: Return spine to floor releasing one vertebra at a time back to mat in a slow and controlled fashion.