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Shoulder Bridge with Feet on Foam Roller

by Anthony Carey, MA

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Shoulder bridge with the feet on the foam roller gives us a couple different variations to the traditional shoulder bridge. First of all, perform this exercise with no shoes on because to stimulate those cutaneous receptors on the bottom of the feet. Have the foam roller in the center of the sole of her foot so you're almost grabbing the foam roller as you go up. Second, the foam roller could actually roll away from you, so you have to maintain some contraction eccentrically under the hamstrings to prevent that from happening. So with your arms crossed over your chest, bridge up and lift your buttocks off the floor as high as you can. Now, you're firing the hamstrings, the glutes, and the spinal extensors as you do that. Then come back down to the floor and either statically hold it or go up and down. If you want to progress this exercise, slightly move the roller away to put a little bit more tendency for that roller to move and increase the eccentric demand on the hamstrings. Go up again from the same position and either hold it or go up and down, then come back down to the floor. If you want to regress it, bring the roller so you're almost pushing straight down on it and bridge up again. But now the pressure is more directly down and there is less of an opportunity for it to roll away from you.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.