This Exercise is intended to add proprioceptive challenges to the segmental movement of the spine in the bridge.
To do this exercise you will need a mat and a large exercise ball. Start by lying on your back with your feet on the ball. You want your legs to be straight and the ball to be under your heels. Inhale as you rock your pelvis towards your tailbone, and then exhale as you engage your lower abdominals and rock the pelvis towards the belly button. Then continue to lift the pelvis into the air one vertebra at a time until you are resting on your head neck and shoulders. Inhale at the top and then exhale as you lower your spine to the ground releasing each vertebra individually. Repeat 8-10 times
Things to think about
The ball can be a very telling tool when it comes to imbalances of the spine. It can let you know if you have a tendency to put weight in one foot more than the other. It can tell you where there might be rotations in the spine. As you are doing this exercise use this information to your advantage. If you notice the ball rolling to one side as you do this exercise try to use the opposite leg to pull it back. If you feel one side of your spine a little bit more than the other, then concentrate on rolling down your spine feeling both sides of the spine evenly as they move.