Napra

Pelvic Tilt Into Bridge

Stretching & mobilityIntermediate Lower back Bodyweight
Pelvic Tilt Into Bridge, step 1
1. Lie on your back with your knees bent, heels directly under the knees, arms by your sides.
Pelvic Tilt Into Bridge, step 2
2. Pull in your stomach and lift only your tailbone toward the ceiling, pressing the lower back into the floor, the rest of the spine staying down. Exhale as you tilt.
Pelvic Tilt Into Bridge, step 3
3. From there lift the whole spine except the neck until shoulders, hips and knees form a line, glutes tight. Hold, then roll back down one vertebra at a time.

How to do it

  1. Lie down with your feet on the floor, heels directly under your knees.
  2. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
  3. To go into a bridge, lift the entire spine except the neck.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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