C. UNILATERAL BRIDGE
Starting Position
Lay supine with your hips on the rollers and head placed on the headrest. Allow
your torso to be equally weighted into both rollers. Place hands behind head with
elbows wide and fingers lightly touching back of head.
Movement Sequence
Inhale: Create length through your spine.
Exhale: Tilt your pelvis posteriorly and roll back towards your waistline.
Inhale/Exhale: Continue to roll up. Support spine between shoulders and feet.
Inhale: Tilt your hips to the right.
Exhale: Roll down along the right side of your body.
Inhale: Tilt pelvis posteriorly.
Exhale: Roll up along the right side of your body and center your hips.
Repeat other side.
Imagery
Roll back down along one roller only.
Find a connection to the roller with your waistline.
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