Procaryote
Shoulder · Strengthening

Shoulder stabilization in bridge with alternating arms left/right

Shoulder stabilization in bridge, alternating left/right arm, 3 sets, 8 repetitions per arm

Illustration of the Shoulder stabilization in bridge with alternating arms left/right exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per arm

Description: Lie on your back with knees bent and feet flat on the ground, then lift your pelvis to form a bridge. Keeping the body stable, slowly raise one arm towards the ceiling, hold the position briefly, then gently lower it. Alternate arms with each repetition, controlling the movement carefully.

Tips: Keep the pelvis stable without tilting to one side. Contract the gluteal and core muscles to maintain balance. Perform the movement slowly to maximize shoulder stabilization.

Progression: Gradually increase the number of repetitions or hold the arm raised longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Lying on back, knees bent, feet flat on the ground
Clinical goal
Strengthen shoulder stability and strength
Also known as
alternating shoulder bridge, shoulder stabilization in bridge, alternating arm shoulder exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.