Bridge provides a gentle stretch for your hip flexors. It can also help strengthen your lower back, abdominals, and glutes. It will help relieve hip and lower back aches.
1. Lie flat on your back with your knees bent and your feet flat on the floor. They should be approximately hip-width distance apart but can be more spaced out if it’s comfortable. Keep your arms straight alongside your body and if possible, have your legs bent enough that your fingers can graze the backs of your heels.
2. As you inhale, curl your pelvis until your lower back is gently pressing against the floor, then gently lift your hips and back off the ground, pressing evenly into your feet, keeping a neutral spine.
3. Hold for 3-5 seconds.
4. As you exhale, gently roll your spine back onto the ground, one vertebra at a time.
5. As you relax preparing for the next lift, be sure your spine is neutral. Your lower back should be slightly off the ground, respecting the natural curve of your lumbar spine.
6. Repeat 5- 10 times.