How To Perform the Bridge:

1. Begin by lying face up on a mat.

2. With the back of your head, shoulders, and arms against the mat, bend your legs and press your feet into the ground.

3. Raise your hips, upper legs, and lower back off the mat.

4. Hold the bridge position with a contraction of your gluteals for 30 seconds.

5. Repeat 3 times on both sides, working up to 1 minute contractions.

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