Next, the tall kid is going to start mobilizing the spine with a bridge on the reformer. This one also requires quite a few large muscle groups and it is a nice way to move the individual vertebrae of the spine as well as activate the muscles around the spine.
Setup: Move the footbar so that the hips and knees are as close to 90 degrees as possible. The tall kid has chosen to position the arches of her feet, parallel on the footbar (other options are heels or balls of the feet, feet slightly turned out or in, ankles pointed or flexed, single leg or double leg). Spring resistance can vary. More resistance helps hold the carriage pulled in actually makes the exercise easier. With less resistance, the hamstrings have to do more work to keep the carriage in place.
Movement: Exhale to tip the pubic bone towards face/nose, flatten low back and peel the spine up one vertebrae at a time. Small inhale at the top, exhale to lower the spine down one vertabrae at a time.
Bridging on the ball
No reformer required for a bridge and really don't need the ball either. Kids tend to enjoy props and a ball makes the bridge a little more fun and challenging. Same ball from footwork/ball rolls in the previous exercise.
Setup: move the ball so that the hips and knee are as close to 90 degrees as possible. Feet can be on top of the ball or calves on the ball (same options as above). The bridge can also be performed with feet on floor, on a foam roller, on a chair/couch/wall.
Movment: Exhale to tip the pubic bone towards face/nose, flatten low back and peel the spine up one vertebrae at a time. Smail inhale at the top, exhale to lower the spine down one vertabrae at a time. Use the arms to gently press into the floor for stability or push the ball against wall/corner to decrease wobble as needed.
Click here for at briding on the ball VIDEO (still to come)