How to do a Pilates Bridge correctly

The Pilates Bridge is a common exercise in Pilates. I often see it done incorrectly and this can lead to you feeling it in your back.

The are 5 principles of positioning in Pilates and these are really designed to help us to isolate movements. When teaching the supine bridge in Pilates Classes it is often not done as well as could be and as a result can sometimes feel like the movement outs strain in your back.

So if you feel that you get any back stiffness after or during doing the supine bridge in Pilates then have a look at our video below. If your instructor is always correcting your movements this may also help.

https://youtu.be/NR8pSPpyZ1Q

The Pilates Bridge is a great exercise in many ways. Its great to work the gluteal (buttock muscles) which help with hip extension and so is great for sports like running. On a movement level, by opening up the front of your hips you take the pressure off your back at the same time. It is a very common association of injury when you have tight hip flexors (front of the hip) and therefore you can put more pressure through your lower back. Being able to feel yourself opening up the front of the hips will also allow you to really feel your self activate your buttocks well. The exercise if you do it in a Pilates way can also help to get your lower back moving as when you lift you can scoop up and get an active back curl.

The Pilates Bridge can be progressed and modified into different exercises but you always need to make sure you are holding your correct form. When practising the Pilates Bridge, if you feel any pain in your back or your neck then you need to stop the exercise and seek advise.