Bridge Exercises For The Back

The Centers for Disease Control and Prevention, or CDC, advises all adults to engage in strength training activities which can build bone density and reduce chronic ailments like back pain. Bridging exercises can help alleviate back pain by strengthening the muscles that support your spine, says Lynne Robinson, author of "The Official Body Control Pilates Manual." Perform all of these exercises lying on a mat with your knees bent and your feet flat. Consult your doctor when you are considering a new exercise program.

Pelvic Tilt

This movement works your abdominal muscles and glutes, which support your lower back, according to the CDC. Place your hands on your lower belly and then flatten your back. Notice how your pubic bone rises up. Try reversing this movement by drawing your tailbone down as your lower back arches a bit. Alternate these two movements as you breathe slowly. Exhale as you arch and flatten; inhale as you return to a neutral position. Repeat both movements ten times.

Bridge Three Ways

Hold a rolled-up towel between your knees to balance the muscle work in this exercise, explains master Pilates teacher, Romana Kryzanowska. Slide your parallel feet under your knees and arrange your arms loosely by your sides. Tilt your pelvis to flatten your back, and then lift your hips up toward the sky. Squeeze the roll gently for three breaths, and then lower your hips down one vertebra at a time. You can activate additional leg and hip muscles by turning your toes inward or outward. Try performing eight repetitions of this bridge exercise with your feet in each of the three positions.

Shoulder Bridge

Put the towel-roll aside and assume your bridge position with parallel feet. Place your hands under your hips, propping yourself up with your elbows. Shift your weight onto your left foot. Kick your right leg straight up toward the sky, and then bring it down to tap the toes on the floor. Keep your leg straight during the kicks and taps. Kick and tap three times and then switch legs. Move slowly and remember to breathe. Alternate your leg movements for five to eight repetitions on each side.

Drawbridge

Lie on your mat with your arms by your side. Lift your hips into a bridge position. Float your arms up toward the sky, and then back by your head. As you lower your hips down, slide your arms along your mat toward your hips. When your hips meet the mat, lift your head, push into your feet and sit up, reaching your arms forward. If you need assistance, grasp your thighs with your hands and climb them up your legs, advises Kryzanowska. You can also place a towel behind your thighs, grasping either end to assist you in sitting up. Slowly lie back down and perform four more drawbridge movements.