Lower back, hips, knees and ankles
Bridge: Mini
The most accessible bridge: minimal range makes this gentle enough for almost everyone, introducing posterior chain activation without placing excessive demand on your spine.
Stability / Core20 to 60 seconds
Ways to adjust it
- Supported sacrum
- Block between knees if ME/LA
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Bridge: Arms on Floor
- Bridge: Block Between Knees
- Bridge: Classic Hold
- Bridge: Dynamic
- Bridge: Heels Closer to Pelvis
- Bridge: Legs on Chair
- Bridge: Supported Sacrum
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.