Vinys
All movements

Lower back, hips, knees and ankles

Bridge: Movement

A flowing bridge that rolls your pelvis up and down: driven from your hips, to wake up the posterior chain and mobilise the spine segment by segment.

Stability / Core30 to 60 seconds
Start your first sessionFree · no credit card · your session is built from it

How to do it

  1. 1

    Lie on your back with knees bent, feet flat

    Feet hip width, arms resting by your sides. This version keeps moving rather than holding, so give yourself a smooth stretch of floor to travel along.

  2. 2

    Tip your pelvis, then peel your back up

    Start by tilting your pelvis, then let each part of your back leave the floor in turn until you reach a comfortable height. The rolling is driven by your hips, not by your lower back arching.

  3. 3

    Roll back down in the same order, slowly

    Set the upper back down first and travel down through your back until your tailbone lands last. Go slowly enough to notice each part touching the floor.

  4. 4

    Keep rolling up and down for 30 to 60 seconds

    One breath on the way up, one on the way down, with no pause at the top. To make it easier, keep the range small, or hold a block between your knees, or move your feet a little further away.

What to watch for

Lifting and lowering in one rigid block, or moving fast enough that the middle of the back is skipped. The value here is in the slow, part by part travel, never in the height reached.

Ways to adjust it

  • Mini bridge
  • Supported bridge
  • Supported
  • Block between knees
  • Adjust foot position

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Bridge versions in one place, ordered from gentlest to strongest.

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.

Also part of sessions for

PCOS

Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.

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 session

From the clinically authored Vinys movement library.