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
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.
- Bridge: Arms on Floor
- Bridge: Block Between Knees
- Bridge: Classic Hold
- Bridge: Dynamic
- Bridge: Heels Closer to Pelvis
- Bridge: Legs on Chair
- Bridge: Mini
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.