Shoulder Bridge

The shoulder bridge targets the glutes and hamstrings, as well as the posterior leg muscles. The abdominals and the back muscles are also worked. You may feel a stretch in your thigh muscles as you progress into the bridge. Other more advanced forms of the bridge exercises address the hip flexors and oblique muscles as well.

Consider your pelvic floor to be the threads in a piece of cloth that carries and stabilizes your pelvis as you move. They can't fully support those locations and functions if they're stretched out by pregnancy or aging. Incontinence, uncomfortable sex, and, yes, back discomfort can all be caused by weak pelvic floor muscles. Pelvic floor exercises have been demonstrated to effectively alleviate persistent lower back pain by isolating these often-ignored muscles. The glutes, hamstrings, back, and abdominal muscles, as well as the spine, benefit from the shoulder bridge exercise. It is a wonderful workout for back pain, hip pain, pelvic pain, and knee discomfort since it serves to increase strength and flexibility in these regions. The shoulder bridge exercise is also beneficial for hip and knee joint mobility.

How to do:

• Your knees should be bent, your heels should be in line with your bottom, and your arms should be by your side.
• Inhale deeply, then flatten your lower back to the floor, as if you were elevating your tailbone to the ceiling. Visualize each vertebrae leaving the floor one by one until your shoulders are weight-bearing.
• Make sure your head is comfortable and not pressed on the floor. It's important to be conscious of how hard your buttock muscles are working to keep the lift in place.
• Return to the mat one vertebra at a time when you're ready to inhale, starting with the upper back, working your way down to the mid-back, and finally the lower back. If your hamstring muscles cramp up throughout the workout, move your feet closer to your hips.