Rolling Bridge (Spine Segmental Mobility)
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This exercise builds on the static rolling bridge, a traditional bridge posture. By adding the band and the subtle engagement at the beginning of the exercise, you can promote greater emphasis on the glutes and hips to be the primary drivers of the movement. This also double downs as a lumbar mobility drill.
Step 1: Start with placing a band of moderate resistance around the tops of the knees/thighs.
Step 2: Next, feet should be shoulder width apart, close to the glutei, feet forward (not turned out)
Step 3: Start with the knees pressing together, then drive the knees apart to contract the glutei and hips.
Step 4: Roll the spine up, slowly, think tailbone, then lower back, then mid back - to the bridge position.
Step 5: Hold for 5 seconds ensuring you create that straight line from the shoulders to the knees.
Step 6: As you hold press into the hands to elevate the chest, but keep the front line/core integrated.
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