Shoulder bridge

Question 1

This is the?

What is it’s purpse?

Preperation:
Layer 1:
Layer 2:
Layer 3:

Answer 1

Shoulder bridge!
Mobility of lumbar spine and core strength
Exercise purpose = strength in upper/ mid back

All levels have the same start position:
* Lying in supine set-up
* Feet closer to buttocks

Layer 1 (preparation):
* Inhale and curl out of neutral with a full pelvic tilt
* Exhale and roll back to neutral

Layer 2 (exercise):
* Inhale and tilt as for preparation
* Exhale and curl the spine off the floor until you create a ‘bridge’ from your knees to your shoulders
* Inhale at the top
* Exhale and roll the spine back down onto the floor and return to neutral

Layer 3 (progression):
* Perform exercise as far as bridge
* Inhale, and raise arms up towards ceiling and overhead for as long as bridge can be maintained
* Exhale and lower arms back down maintaining ‘bridge’
* Inhale to prepare
* Exhale and roll down through the spine to neutral
* Make sure you maintain ‘bridge’ when you add the arm movements

Question 2

Teaching points for shoulder bridge (name atleast 5)

Answer 2

Focus on and maintain lateral thoracic breathing
* Keep pubic bone high and pelvis stable
* Maintain parallel position of legs
* Maintain engagement of core stability muscles
* Avoid hyper-extending spine at top of the movement
* Avoid flaring the ribs at the top of the move
* Make sure you do not go onto the cervical spine
* Keep tension out of upper body
* Avoid pressing arms into the floor as you travel up and down
* Make sure knees are almost over top of the ankles
* Keep knees parallel to hips
* Make sure you return to neutral before you begin your journey again

Question 3

Joint mobilised

Answer 3

Lumbar spine

Question 4

Preparation and exercise prime movers

Answer 4

Rectus abdominis, erector spinalis, gluteals

Question 5

Progression prime movers:

Answer 5

Hamstrings, gluteals, rectus abdominis, pectorals, deltoids and latissimus dorsi

Question 6

Stabilisers?

Answer 6

Transversus abdominis, internal and external obliques

Question 7

Repetitions?

Answer 7

3-6

Question 8

Progressions?

Answer 8

• Slow down the exercise
• More reps
• Use the arms

Question 9

Adaptations?

Answer 9

• Fewer reps
• Less ROM
• Pelvic tilt

Question 10

Modifications

Answer 10

Block between knees

Question 11

Release stretch

Answer 11

Knees to chest