Stretching Guides

Pelvic Tilt Into Bridge

Stretch Data
Main Muscle Worked: Lower Back
Other Muscles Worked: None
Equipment: None

Video Guide: Windows Media - MPEG

Tips: Lie down with your feet on the floor, heels directly under your knees, arms overhead to relax your upper back. Lift only your tailbone to the ceiling to stretch your lower back. (Don’t lift the entire spine yet.) Pull in your stomach. To go into a bridge, lift the entire spine except the neck. The bridge isn't a lower-back stretch (it actually stretches the abdominals and hip flexors), but it is a mobility exercise for the lower back that relieves lower-back pain. This posture lets the fluid in the vertebrae trickle down to the back of the vertebrae (usually, in a slumped seated posture, that fluid falls forward into the discs). When you move into and out of the bridge, move slowly, one vertebrae at a time.

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