How to Make a Bridge ?

* Lie on your stomach with your legs close to each other and straight.

* Raise your upper body and place your elbows on the floor to the whereabouts of
your shoulders when you were lying.

* Bend (dorsiflexion) your feet so your toes are based on the floor.

* RAID throughout your body and raise up on your elbows and toes.

* Make sure your legs are straight and your body.

* Keep this position as long as possible, that is to say until you feel tension
in the lumbar region.

* Hold for a few seconds at first, then gradually extend it in time in weeks.