The next exercise we’re going to do is called the shoulder bridge. Go ahead and lie on your back. Hands are going to come down by your sides, navel to spine. Very important to make sure that your knees and hips are in one line and your knees and ankles are in one line, so you don’t want to bring your feet in close and you don’t want to bring them out too wide. Everything is straight, your navel is pulled in to your spine and you’re going to take a big inhale, begin to lift from the hips all the way up, exhale as you press your hips up to the ceiling. Once you’re there, adjust if you need to and hold the shoulder blades together. Option 1, you can stay here working the inner thigh, inhale as you close your knees, exhale as you open. Good, inhale as you close and exhale as you open. Perfect. Keeping those feet planted on the floor, exhale open, inhale close, exhale open, and again inhale close and exhale open. Very good separate the shoulder blades, slowly roll down one vertebrae at a time, dropping those hips to the floor. Option 2, for more of a challenge you can use your exercise ring placing it between the knees and the hips, black pads are on your legs and go ahead and squeeze that ring so it’s shaped like an oval. Again your knees and ankles are in one line, plant the feet on the floor, inhale – exhale, begin to lift and pull the shoulder blades together. Inhale as you squeeze, exhale open. Good. Inhale squeeze – exhale open. Very good. Inhale and exhale.
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