Day 55- Bridge with Feet on the Foam Roller

This exercise is intended to add a proprioceptive challenge to the basic bridge.  It also increases the challenge to the hamstring.

 

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your knees bent. Place the foam roller under the arches of your feet.  The foam roller should be perpendicular to your spine. Inhale as your rock your pelvis towards your tailbone, and then exhale as you rock your pelvis towards your belly button and begin lifting your pelvis into the air articulating through your spine one vertebra at a time. Inhale at the top into the breastbone and exhale as you let all of the air out of your chest gently lower the spine to the ground articulating one vertebra at a time.  Repeat 6-8 times

 

Things to think about:

This exercise allows the spine to increase the range of motion.  It is a great exercise to increase mobility at the illusive segments at the base of the ribcage.  As always be aware of exhaling completely and as you lower your ribcage to the ground imagine the ribs folding towards the center.

 

For additional challenge this exercise could also be accomplished on a large exercise ball.