As Pilates teachers, we constantly seek ways to challenge and engage our clients, whether in a group setting or during personal training sessions. Today, for Movement Monday, we're revisiting a classic Pilates matwork movement—the Shoulder Bridge—by incorporating a small but powerful piece of equipment: the stability ball.
Breaking Down the Shoulder Bridge
The Shoulder Bridge is a staple in Pilates matwork, renowned for its ability to develop lumbar spine mobility and pelvic stability. At its core, this exercise is about elongating the spine and enhancing mobility. In its simplest form, the Shoulder Bridge preparation involves rolling the spine up into a bridge position and then back down, focusing on controlled movement and fluidity.
However, as soon as we start taking one leg away from the ground, the movement evolves into a strength exercise. The challenge becomes maintaining pelvic stability and keeping the pelvis level as we lift one leg. This movement requires careful attention to ensure the body isn’t compensating or “cheating” by using the wrong muscles.
Adding the Stability Ball
Introducing the stability ball takes this movement to a whole new level. With the ball placed under the feet, the surface becomes unstable, significantly increasing the challenge. Now, not only do we have to focus on the core principles of the Shoulder Bridge, but we also have to manage the instability created by the ball.
This added instability demands more from the client’s pelvic and spinal stability, making it an excellent progression for those who have mastered the basic movement. However, it's crucial to ensure that the arms aren't pushing down on the ground to aid stability. If you notice clients relying too much on their arms, consider lifting them away from the floor to encourage more engagement from the core.
Layering the Movement
Just as we would in regular matwork, it’s important to build the movement in layers. Begin with the preparation phase, perhaps with the knees flexed over the ball. From there, progress to extending the legs straight and rolling up and down. This gradual layering ensures that each stage of the movement is mastered before moving on to the next challenge.
When you finally reach the stage of lifting one leg while balancing on the stability ball, the challenge is greatly intensified. At this point, breathwork becomes even more critical. Encourage your clients to cue their breath as a preparatory step before initiating the movement. A controlled, deep breath can help stabilise the core and prepare the body for the challenge ahead.
Avoiding Common Pitfalls
As with any advanced Pilates movement, it’s essential to be mindful of potential pitfalls. Watch for clients who may be overusing their upper body or squeezing their glutes excessively. If someone experiences hamstring cramping, it’s often a sign that the hamstrings are either too tight or weak, or that the client is not adequately engaging their centre.
Remember, Pilates is a full-body method, and the centre should be active in every movement. The Shoulder Bridge with the stability ball is a perfect example of this. There’s a lot going on in this movement, and while it’s a fantastic exercise, it’s only truly beneficial when each layer is built up gradually and correctly.
Conclusion
The Shoulder Bridge with the stability ball is a brilliant way to challenge your clients and add variety to your matwork sessions. It’s a fun and dynamic movement, but it requires precision and control. By focusing on breath, gradual progression, and ensuring the correct muscles are engaged, you can help your clients master this challenging exercise and reap the full benefits.
As always, happy teaching and enjoy this Movement Monday with your classes!
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