This exercise is intended to add proprioceptive challenge to the bridge and to increase spine articulation at each vertebral segment.
To do this exercise you will need a mat and a Foam Roller. Start by lying on your back with your knees bent. Place your foam roller underneath the arches of your feet. Be sure that the foam roller is perpendicular to your spine. Inhale as your rock your pelvis towards your tailbone. Exhale as you rock your pelvis to your belly button and then continue articulating through your spine to lift your pelvis into the air until the weight of your body is resting on your head, neck and shoulders. At the top inhale into the chest and shift your pelvis to the right. Then exhale as you lower your spine one segment. Then inhale and shift your pelvis to the left, and exhale as you lower your spine down one segment. Inhale as you shift and exhale as you lower. Continue until your pelvis reaches the floor and then exhale as you articulate through your spine to lift your pelvis again.
Things to think about
As your articulate your spine to lift your pelvis notice the increased mobility after one repetition of the lateral shifts.
Remember your imagery. This is a great exercise for the typewriter image. As you are shifting your pelvis imagine that it is the carriage on a typewriter shifting back and forth.
Be sure that you are laterally shifting your pelvis and not allowing it to dip from side to side.
To increase the challenge you can also do this exercise with the feet on a larger exercise ball.