31/03/2026
Prop-Free session today which included the dreaded SLOW bridge 😈
The Bridge is one of the first things we learn in Pilates, and over time, as we get 'used' to it, our form can get lazy, and we don't get out of it what we should.
By slowing down the movement and stripping it back to basics, we can start to feel each of the muscles we use start to fire in sequence.
BENEFITS OF THE BRIDGE
🟢 - Spinal articulation: Moving each vertebra independently increases your overall range of motion. This makes it easier to twist, bend, and reach during daily activities or sports without feeling stiff.
🔵 - Glute Activation and Strength: It is one of the most effective ways to isolate the glutes.
🟢 - Reduced Lower Back Pain: Strong glutes take the pressure off the lumbar spine. By training the glutes to "fire" properly, the lower back doesn't have to overcompensate during daily activities or heavy lifting.
🔵 - Improved Posture: Many people suffer from **"anterior pelvic tilt" due to prolonged sitting. Glute bridges help pull the pelvis back into a neutral position by strengthening the glutes and stretching the hip flexors.
🟢 - Knee Stability: Weak glutes often lead to the knees collapsing inward (valgus) during movement. Strengthening the gluteus maximus and medius provides better control over the femur, protecting the knee joints from injury.
🔵 - Core Engagement: While the focus is on the hips, a proper glute bridge requires you to brace your abdominals to keep the spine neutral, providing a secondary benefit to core stability.
