Pelvic Tilt Into Bridge

التعليمات خطوة بخطوة (بالإنجليزية)

1. Lie down with your feet on the floor, heels directly under your knees.
2. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
3. To go into a bridge, lift the entire spine except the neck.