Half Bridge Rotations

This movement exercise is truly ‘gold’.

This is an exercise that we visit regularly in our sessions but you will rarely see it used anywhere else (and definitely not cued in this way) as most bridge work consists of trying to directly improve the bridge ‘position’ (statically) rather than developing the movement and awareness of the entry into it. (Through the shoulder and Thoracic Spine as we do) Please check out the blog ‘on backbends and bridges’ for more details.

Trying directly improve your ‘bridge’ by getting yourself into the position or its variants (E.g: By raising the legs, alleviating the compression of the lower back in order to open through the shoulders) in order to increase range and ease in the position for sure serves some purpose and does have its benefits: If the person trying to improve their bridge has a relative understanding of their body with some type of prior practice or another. however this is definitely not ideal when beginning bridging and even if you manage to ‘bridge’ this will not necessarily transfer into developing other ‘bridge’ related movements .

This here is a long term approach, an investment toward the practitioners development of co-ordination and body awareness which will have a direct benefit to their understanding of the role of the external rotation of the shoulder aiding going into, out of, and through the bridge, low bridge and variants and an indirect benefit toward the development of soft acrobatic skills or ‘Florieos’ such as ‘Macaco’, ‘Volta ao Mundo’, ‘Macaco Em Pé’ (forward and backward walkovers) and ‘Raiz’ (‘root’) to name a few.

Prerequisites: Make sure you are familiar with the ‘Cat’ position and take a look at the blog ‘on backbends and bridges’

Step 1: Rock forward and back and side to side in the ‘cat’ position bringing your attention to the shift of weight through the heel of the hand and toward the knuckles/fingers as your rock forward and back and between one hand to another between the little fingers and thumbs as you rock side to side. *This understanding of the shift of weight is crucial as we begin to move through the position !

Step 2: Cross one leg ‘over’ the other, (right) toward the side you wish to rotate (left). Make sure that the crease of the elbow of the left arm is pointing directly a head, keep looking down directly at the hand on the floor as you hips turn to point toward the ceiling. Press through your arm and bring the right arm under side of the left shoulder so you can feel the scapula (shoulder blade).

*Note: This is not a must do, but if you can do it it is a great feedback tool for you to feel and understand the external rotation of the shoulder as you rotate and can be used as an aid to creating even more of an opening.

Step 3: Once you have achieved the rotation and opening of the shoulder (the external rotation of the shoulder). Press your feet into the ground and squeeze your Glutes (bum) lifting the hip up as high as you can. The last thing will be to extend your right arm in front of you, the arm plays an active role so imagine as if you were balancing a cup of tea in your palm. Control the movement the way back to then prepare to go to the other side.

Notes: We open through the shoulder first, then hip. Make sure the crease of the elbow is pointed forward. Cross your feet first before you attempt the rotation. *Important keep looking down directly at the hand on the floor as you hips turn to point toward the ceiling!

Feedback points: Hands on the floor. Hand to the shoulder. Foot that crosses.