In today’s Pilates Movement Monday, we’re diving into the bridge on the Tower or Cadillac. This classic Pilates exercise is excellent for improving spinal articulation and strengthening the posterior chain. However, for clients with lordosis, where there’s an exaggerated lumbar curve, it’s essential to modify the movement to protect the lower back and ensure the exercise remains effective.
Maintaining Neutral at the Top
In a traditional Pilates bridge, we often cue clients to move into spinal extension at the top of the movement, lifting the hips high. While this is suitable for many, lordotic clients are prone to overextending their lower back, which can aggravate their lumbar curve. To avoid this, it’s helpful to guide them into a neutral pelvis position at the top, where the spine maintains its natural curve without pushing into full extension.
Key Tips:
Spinal Articulation: Encourage clients to lift their spine from the mat one vertebra at a time, starting from the tailbone. This ensures the movement is controlled and focused, with no strain on the lower back.
Neutral Pelvis at the Top: Cue clients to stop when their pelvis is in a neutral position rather than lifting higher into extension. The ribs should remain soft, and the focus should be on lengthening the spine rather than arching it.
Posterior Chain Engagement: To maintain neutral alignment, the glutes and hamstrings must take on more of the lifting work. Emphasise deep engagement of these muscles to avoid relying on the lower back for the movement.
Lifting with Straight Legs: A Helpful Variation
For clients who struggle with traditional bridging due to lordosis or tight hip flexors, lifting with straight legs offers a beneficial variation. This modification reduces the pressure on the lower back and helps the client focus on posterior chain strength.
Benefits of Lifting with Straight Legs:
Ease of Neutral Alignment: With straight legs, clients can often find it easier to maintain a neutral spine, as there’s less tendency to move into lumbar extension. This makes the exercise more accessible to those with lordotic tendencies.
Increased Posterior Chain Activation: The straight-leg lift requires more engagement from the glutes and hamstrings, making it an excellent variation for strengthening the back of the body and supporting better pelvic alignment.
Key Focus: Whether lifting with bent or straight legs, the movement should be slow and controlled. Cue clients to focus on spinal length and stability, especially at the top of the bridge, where they should aim for a neutral pelvis rather than an exaggerated curve.
Adding Pilates Tower Springs for Extra Challenge
To further challenge stability and control, consider adding springs on the Tower. The extra resistance requires clients to focus on both core stability and control as they lift and lower the pelvis. This can be a fantastic way to strengthen the core while maintaining a safe range of motion for lordotic clients.
Conclusion
The bridge on the Tower or Cadillac is a versatile Pilates exercise that, when adapted, can be highly beneficial for clients with lordosis. By focusing on maintaining neutral alignment at the top of the movement and offering variations like lifting with straight legs, we can ensure that clients are building strength without risking strain on their lower back. As always in Pilates, the goal is to move mindfully and with control, creating balance and alignment throughout the body.
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