Bridges make your butt and abs strong which helps heal back pain.  They are the number one exercise used to heal distal and proximal hamstring injuries, like pulls, tears and even tendinopathy. Bridges strengthen the hamstrings, glutes, abs, pelvic floor and triceps muscles without any pulling, jarring, or high impact.  For many of us, it's the first time we find our pelvic floor.  I'll break it down to make it easier for you to do in class!
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6 keys to bridges:
1.Maintain a neutral spine
2. Keep your feet under your knees
3. Engage your pelvic floor (pee muscle)
4. Use lateral breathing to maintain your abdominal contraction (squeeze from your pubic bone to your ribs)
5. Squeeze your glutes (buns tight)
6. Keep your shoulder blades ON THE FLOOR

Exhale Up.                               Inhale Down.
Lift.                                             Lower.  
Raise.                                         Hover.
Squeeze at the top.              Squeeze at the bottom.
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No back bend.  Keep Your shoulder blades on the floor. Neutral Spine.
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MAKE IT BURN