This exercise adds rotation in the lumbar spine to the basic bridge. It is intended to increase mobility at all segments of the spine.
To do this exercise you will need a mat. Start by lying on your back with your knees bent and your feet planted in the ground. Then inhale as you rock your pelvis towards your tailbone and exhale as you rock your pelvis towards your belly button and begin lifting into the air one vertebra at a time. At the top, inhale into the chest, and then as you exhale gently rotate your pelvis to the left and lower down one spinal segment with the weight on the left side of your spine. Then inhale as you rotate your pelvis to the right and exhale as you lower your spine to the floor by one segment with the weight on the right side of your pelvis. Continue until you’ve lowered your pelvis to the floor, then repeat this time rotating your pelvis to the right. Repeat 2-4 times
Things to think about:
This exercise requires the use of the oblique abdominals to support the spine in rotation. When you are rotating the spine to one side be sure to avoid collapsing into an anterior tilt of the pelvis. You want to maintain open spaces at the front of the hips and as you are lowering one side of your pelvis towards the floor.
Remember that finding mobility at each segment of the spine allows you to decrease the wear and tear on each individual and joint.