How To Perform The 9090 Hemibridge With Low Bilateral Reach

This Postural Restoration© exercise helps to address an anterior pelvic tilt by using the deep abs, diaphragmatic breathing and the adductors for an overall improved posture. Deep breathing and reaching well with both arms works best to truly stretch the back and improve alignment.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): hamstrings, transverse abdominis, adductors

Equipment: wall, small towel rolled under base of head (optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Tongue on the roof of the mouth; tuck tailbone; reach well with both arms, palms up; inhale 5 seconds, exhale 5 seconds

Before starting:

This can be a challenging exercise. Do your best to stay calm and breathe well throughout.

1. Lay on the floor with your feet against the wall, with hips and knees both 90°. Position a small pillow or towel under the base of your head. Place a small foam roller between your knees.

2. Hook both heels towards the floor to engage the hamstrings and lightly squeeze the roller between your knees. Lightly tuck the tailbone so that it is not touching the floor. Keep the lower back pressed into the floor.

3. Reach both arms up and forward on the outside of each knee Rotate both hands so that they are facing the ceiling.

4. Place tongue on the roof of your mouth for better breathing. Inhale slowly, for approximately 5 seconds, pause, then slowly exhale ALL air from your mouth, also for approximately 5 seconds.

5. Pause, place the tongue back on the roof of your mouth, and repeat your breaths. You should feel your pelvis slowly rotating backwards towards the floor. Repeat for 3 sets of 10 breaths.