Effective for back pain and stiffness, not a classical Pilates mat exercise. Good for segmental spinal alignment, enhances the segmental control in the lumbar spine (lower back), activates the intrinsic para-spinal muscles involved in the fine spinal coordination.
The correct way to do segmental pelvic bridging:
- Lie on your back with your knees bent and your feet as close as possible to your bottom and your arms beside you.
- Clench your buttocks and pull your tummy in tight as you tip your pelvis back, making your low back into a round wheel.
- Pressing your low back into the floor, roll up your spine, one cog at a time. Try to feel each segment in turn meeting the floor, particularly the recessed ones which won’t press easily into the carpet. Take care not to push your arms into the floor to help you.
- Continue rolling right up your spine to the base of your neck one cog at a time, until your body forms a straight line between shoulders, hips and knees. Rest comfortably, taking weight on the prominent bump at the base of your neck, chin pulled in. For added stretch, you can take your arms over your head, interlacing your fingers and turning the palms away.
- Remain in this position for 15 seconds. It is important to keep your gluteal muscles switched on by pinning your knees together.
- Initiate the return journey to the floor by making a horizontal crease across your belly at navel level by sucking your tummy in hard.
- Fold your back down to the floor, one cog at a time, distinctly feeling your spine pass over each spinal segment. It is always difficult to press the back at waist level into the floor.
- Repeat three times.
Your own physical condition and diagnosis may require specific modifications or precautions. Before undertaking any course of self-treatment you should consult a doctor or a physiotherapist.