Spinal elevation: the bridge

Starting position:

• Lie on your back, knees bent, feet flat, and arms along your body.
• Relax your neck and align your head with your spine.
• Inhale deeply and exhale to prepare.

Movement 1 - Bridge:

Repeat 2 times.

• Inhale, then on the exhalation, press on your feet and hands to slowly lift your pelvis into a bridge position.
• Inhale while staying up, then slowly lower down on the exhalation.

Movement 2 - Bridge with extended arms:

Repeat 2 times.

• Resume the bridge, then successively pass your arms backwards.
• Slowly lower your spine, arms still backwards, then bring them back to the initial position.

Final stretches:

• Gently shake each leg on the floor to relax them.
• Bring your knees to your chest and form a small ball to relax your lower back.