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Shoulder · Strengthening

Shoulder Stabilization in Bumper Bridge

Shoulder stabilization in bumper bridge, 3 sets, 10 repetitions, hold 3 seconds at the top

Illustration of the Shoulder Stabilization in Bumper Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: hold for 3 seconds in the top position

Description: Lie on your back with knees bent and feet flat on the ground. Slowly lift the pelvis to form a bridge, contracting the shoulder muscles to stabilize the posture. Hold the top position for 3 seconds before gently lowering down.

Tips: Keep the shoulders well anchored to the ground and avoid excessive arching of the lower back. Control the movement to prevent jerks.

Progression: Gradually increase the hold time in the top position up to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Allongé sur le dos, genoux fléchis, pieds à plat
Clinical goal
Renforcer la stabilité et la force des épaules
Also known as
pont bustier épaules, stabilisation épaule pont, renforcement épaule pont

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.