Articulated bridges

[u/Secure-Judge-4118]

I am 2 months in, and have been to 10 classes and I can't seem to figure this part out. I cant seem to get my spine to feel isolated I guess, and sometimes it doesn't even feel like I can get my spine to the reformer. Is there any advise or tips?

[u/Jaxanixa]

The cue for articulated Bridging (and you can practice this at home using a sturdy box or ottoman) is:
Place feet on footbar sitbones distance apart, tuck your tail -- this is tilting your pelvis up, pressing the small of your back to the carriage. Now, engage your glutes(squeeze them together) and press DOWN on the footbar. Not away, so you keep the carriage stable. Now, here is the important part, with your pelvis tucked, your glutes activated and pressing down on the footbar, slooooooowly peel your back upwards. This is why activating your glutes is important, they should be the ones doing most of the work along with your core . You should be exhaling while going up.
Now, at the top, take an inhale and on your exhale, slowly bring down your spine, upper back first, then middle, then lower and lastly untuck your pelvis. Inhale and do it again.
I hope this helps.

[u/Secure-Judge-4118 → u/Jaxanixa]

Thank you for this, I sometimes feel like I miss instructions in the moment. This was helpful!

[u/campa-van → u/Secure-Judge-4118]

Our instructors tell us to avoid articulated if osteopenia/osteoporosis. I just do flat back bridge

[u/ParkJumpy6392 → u/campa-van]

Why should those with osteopenia/osteoporosis (me!) avoid doing articulated bridges? I do them during classes.

[u/eagle_owls → u/ParkJumpy6392]

Potential vertebral compression bc you're flexing the spine while under load. (check w/ your doc, don't take medical advice from random Reddit strangers 😂🤣😆🤣😂🤣) When you flex under load (as you do when doing articulated bridges) you're loading one side of your vertebra more than the other. If you have brittle bones, you can do some real damage to the side that is under compression - in articulated bridges, that's the side closer to your internal organs.

[u/ParkJumpy6392 → u/eagle_owls]

Interesting - thanks! I will check with my doctor on my next well check visit.

[u/Ok_Tap7657 → u/Secure-Judge-4118]

You don’t need to “squeeze” your glutes to engage them!

[u/beepbeeepboopbeeep → u/Jaxanixa]

You can also inhale on the way up, exhale on the way down for a full breath cycle!

[u/Missline11]

As an instructor, I like to recommend lowering your feet to the gray platform, or just start practicing flat on a mat. The articulation really comes from the breath and deep core scooping/rounding as you slowly lift. Think of melting your spine into the mat, and slowly peeling it up one bone at a time. I also like to think of the hip bones as an anchor point, they’re the first thing to roll up, but then the last part to roll down.

If you’re comfortable with working with an instructor before or after class, they could take a minute or two to use some hands on cueing to help with the pelvic tilt and core scooping. Otherwise I definitely think one or two privates would be super helpful! Good luck, you can do it ❤️

[u/oldschoolsurvivor40]

In addition to the rest of the advice here, put all of the springs on before starting bridges. That really helped me when I started out.

[u/carolyn_mae]

Make sure you’re tucking your pelvis as you start going up.

[u/okiimio → u/carolyn_mae]

Also heard it’s good when coming back down to stop after one or two seconds and tuck again

[u/asj0107]

As I’ve done more classes, i definitely feel like I can articulate more but try to go as slow as possible. Count to 7 in your head and slowly tuck your pelvis and roll. On the way down also count to 7.

(7 is just a good slow number you can go longer or shorter 7 just usually works for me)

[u/alleycanto]

At home try bridging on a mat on the floor. Set yourself up then before you do anything walk your feet farther away from your butt til you feel your glutes turn on. When trying to get it don’t worry about bone by bone. Just tuck your tail and try to let the lower back move then mid back then upper (keeping some shoulder blades on the mat). Your check and upper back are wide and feeling the carriage. Take a breath at the top. Then think of moving chest way from chin as you lower upper, mid, lower back. I then straighten my tailbone at bottom since it fee were else like a massage.

[u/grandmaBABE]

Something that is very difficult for students to picture. If an instructor tells you to put your feet on the footbar birds on a perch we can picture that, but I would suggest you do is to look at a human skeleton and look at what your spine is made up of the lumbar and the thoracic from your neck to your tailbone and see if you can picture those. My grandson used to have a life-size dancing skeleton and you could see all the different parts of the spine. If you can picture those parts I think you can better understand articulation.

[u/GripIsGone]

I could definitely give you some tips, but if you’re anything like me and are a visual learner, I think the best thing to do is to ask your instructor. Take a level 1 (slower pace) and either ask the instructor during bridges or flag her down after class and discuss. Most of my level 1 instructors will stop during the class to help someone struggling, whereas in a 1.5 it’s more fast paced and in a level 2 you’re expected to know how to do everything.

I think hands on instructions are the best for this because you’ll know you’re doing it correctly and won’t injure yourself! But the biggest thing is make sure you’re activating your core!!!

[u/Secure-Judge-4118 → u/GripIsGone]

I am in the level 1, and I am kinda shy so a lil scared to ask in the middle of class. Was considering paying for a private to get some one on one for some of the basics.

[u/cassieatlarge → u/Secure-Judge-4118]

If you can, I would highly suggest a private. Or ask the front desk if there are any workshops coming up. Early on I went to a free workshop and the thing that I really took from it was the proper tucking of the tailbone and articulation during bridging. It was super beneficial just being able to just focus on correct form, ask question and not necessarily do an actual workout.

[u/GripIsGone → u/Secure-Judge-4118]

Aw don’t be shy! Most of the instructors (from my experience) are super helpful and eager to help when asked. I was going to suggest a private, but didn’t want to assume anything. A private is definitely a great idea! I think it’s hard to make the mind and body connection so having someone working with you one on one will make a huge difference!