Bridge: One-leg Bridge

Bridging works to stretch and strengthen the 26 vertebrae of the spine. Doing such work can bring balance to the body.

Step by step instructions

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Exercise Steps 1

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Lie on your back with your knees bent and your feet flat at hip width.

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Exercise Steps 2

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Tuck your tailbone and roll each vertebrae off the floor, one at a time.

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Exercise Steps 3

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Lift your right leg straight to the ceiling.

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Exercise Steps 4

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Lower and lift the right leg 4 times.

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Exercise Steps 5

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Return the foot. Then switch legs.

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Exercise Steps 6

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Lower one vertebrae at a time to the floor.

Mistakes and Tips

  1. To modify, use a chair or wall for balance.
  2. Helps strengthen and align the feet.
  3. When starting, try using a ball between your ankles to help find your alignment.