The Bridge
There are many bridging exercises available. I have included in the video one that does not require a lot of athletic skill. If you notice, I have also included in the video a way to get in position for the exercise that is relatively easy to implement. Lie with your back on the floor. Bring your hands at about the level of your ears. Bring your heels all the way back until they touch the back of your calves and your hamstrings. Then push your pelvis forward until you are “sitting” on your heels. Bring your hands level with your ears again and push your pelvis up. Your head should stay in contact with the ground. Use a towel or a pillow to support it.
Take it easy at the beginning. Bend your back as much as you can. Don’t be too fussed about how high you go though, it’s the movement that is important. This is probably the most demanding exercise of the three and if you don’t feel that you are in good enough shape to do it, you can leave it for some time after you practice the other two and feel fitter and more flexible. I must say however that it is the most important of the three. It is crucial for the flexibility and strength of your spine. It is the exercise that will release the most energy into your body and can transform your health.
Still a word of caution is in order: If you try this exercise, be very careful. Take your time and feel your way along. If you experience discomfort, stop immediately.