Vinys
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Lower back, hips and knees

Bridge: Supported Sacrum

A supported, restful version of bridge that gently decompresses your lower back: the block provides passive relief while allowing long, comfortable holds.

Stability / Core60 to 300 seconds
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How to do it

  1. 1

    Lie on your back with knees bent and feet flat

    Feet hip width, a block within reach beside you. Nothing here is a strengthening effort, so set yourself up to be comfortable for a while.

  2. 2

    Lift your hips just enough to slide the block under

    Place the block on its lowest, flattest height under the broad flat bone at the back of your pelvis. It sits under the pelvis, not up under your waist.

  3. 3

    Lower your weight onto the block and let go

    Rest your pelvis fully on the block and stop working. It should feel steady and supported, never like a firm point pressing into you.

  4. 4

    Stay for one to five minutes, then remove it carefully

    Breathe slowly and let everything soften. To come out, lift your hips slightly, slide the block away, and lower down gradually. If the block feels too firm or too high, use a lower height or a folded blanket, and adjust where your feet sit.

What to watch for

The block riding up onto the lower back instead of sitting under the flat of the pelvis, which turns a resting position into a pressure point. Long stays are only restful while nothing builds, so come out if sensation grows.

Ways to adjust it

  • Mini bridge
  • 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.

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.