Shoulder Bridge – Bridge with support

Fabric adjustments:

Main fabric positioned between the knees and ankles.

Starting position:

Sit on the fabric, unroll the spine until the shoulder blades are on the ground, arms extended along the body.

Exercise and focus:

Position yourself in neutral alignment, avoiding the pelvis to retroversion, raise your legs at a 90 degree angle. Bring one foot at a time to the floor alternating. Perform the extension of the hips and knees preserving the neutral positioning of the body. Keep the abdominals activated to prevent the pelvis from moving. Avoid tensioning the neck and trapezius muscles.

Lesson Summary

Shoulder Bridge is an exercise in aerial Pilates that focuses on strengthening the core and lower body.

Instructions:

1. Sit on the fabric and unroll the spine until the shoulder blades are on the ground, with arms extended along the body.
2. Position the main fabric between the knees and ankles.
3. Ensure neutral alignment, avoiding pelvis retroversion.
4. Raise legs to a 90-degree angle, one foot at a time to the floor alternating.
5. Perform hip and knee extension while maintaining neutral body positioning.
6. Keep the abdominals activated to prevent the pelvis from moving.
7. Avoid tension in the neck and trapezius muscles.

In aerial Pilates teacher training, the Shoulder Bridge is the sequence number three, with supported breaths in a lower position.

Variations of the exercise include extending or flexing the arms and legs, and bending the knees to the chest.