Active Bridge Exercise: Build Spinal Strength and Stabilize Loose Joints

9 min read • February 2026 • By Dr. Garrett Hewstan

Active bridge exercise demonstration for building spinal strength and stabilizing joints

Your joints are loose. Your body is hypermobile—you can move easily, perhaps too easily. You sit, stand, and move without stability. Your joints crunch and compress because the muscles around them aren't strong enough to hold them in place. This feels like flexibility, but it's actually instability. And instability is dangerous.

The active bridge exercise builds the spinal strength and joint stability you're missing. It's not about stretching—it's about strengthening the muscles that pull your joints back into alignment. For people with loose, hypermobile bodies, the active bridge is transformative. It gives you the stability, strength, and body empowerment that comes from finally knowing your joints are protected.

Why Hypermobility Is Different From Flexibility

Most people think flexibility is a good thing. And it is—to a point. But there's a difference between healthy flexibility and hypermobility (having joints that move too much).

Healthy flexibility: Your joints move through their full range of motion, supported by strong muscles that control that movement.

Hypermobility: Your joints move easily because the muscles around them are weak. You can move far, but without control. Your joints are unstable.

If you're hypermobile, doing the passive bridge (which focuses on mobility) makes things worse. It creates more passivity in your joints. Instead, you need the active bridge—building strength to stabilize those loose joints.

The Problem With Loose Joints

When your joints are loose and unstable, you experience:

The active bridge fixes this. By building strength, you pull your joints back into alignment and stabilize them with muscle. This is exactly what hypermobile bodies need.

The Active Bridge Mechanism: Strength + Alignment

The active bridge is the complete opposite of sitting. When you sit, everything rolls forward and collapses. When you do the active bridge, you extend your spine and strengthen the muscles that hold it in alignment.

Shoulder Blade Engagement

The key to the active bridge is walking your shoulder blades together. This sounds simple, but it's critical. When your shoulder blades come together, you create a platform of muscle to rest on—not on your spine. Your spine floats safely above this muscular platform, protected by engaged muscles.

If you don't engage your shoulder blades, your spine bears all the weight. That's dangerous and uncomfortable. Walk those shoulder blades together, and suddenly you have stability, support, and protection.

Progressive Strength Building

The active bridge has different levels:

Start with feet on the ground. Once you can hold that strongly, progress to the foam roller. Each progression challenges your muscles to work harder, building greater strength and stability.

Movement vs. Static Holding

Don't just hold the bridge position. Move within it. Small pulsing movements, angled movements (coming toward your head rather than just up and down)—these create micro-shifts that strengthen muscles throughout their entire range. This builds functional strength, not just brute force.

Who Should Do the Active Bridge?

The active bridge is specifically designed for people who are flexible and loose. If you:

...then the active bridge is your essential exercise. It stabilizes loose joints through strength.

Important: If you're very tight and restricted, doing active bridge first will make things worse. Start with the passive bridge to restore mobility. Once you're more mobile, then add the active bridge to build stabilizing strength.

What People Experience With Active Bridge

Immediate (First Session)

Short-Term (1-2 Weeks)

Medium-Term (2-4 Weeks)

Long-Term (1+ Months)

How to Do the Active Bridge

Basic Setup

  1. Lie on your back with knees bent, feet flat on floor
  2. Bend your elbows and position them close to your rib cage
  3. Push your elbows into the floor to lift your hips up
  4. Position your feet shoulder-width apart (NOT close together)

The Key: Shoulder Blade Engagement

  1. Walk your shoulder blades together — This is critical. Bring them together to create a platform
  2. Rest your upper back on this muscular platform, not on your spine
  3. Find your natural height — You might be lower or higher depending on your flexibility

The Movement

  1. Move subtly — Pulsing movements or angled movements (toward your head), not just up and down
  2. Synchronize breath with movement — Exhales during the challenging part
  3. Keep your elbows bent — They help you lift and stabilize
  4. Move with intention, not mindlessly — Feel your body working
  5. Challenge yourself appropriately — Harder isn't always better; match your effort to your current strength

Progression: Feet on Foam Roller

Once feet-on-ground feels strong, try feet on a foam roller. This increases the height and difficulty dramatically. Now you're working with more strength and flexibility combined. Keep walking those shoulder blades together—it's even more important when elevated.

FAQ: Active Bridge Exercise

Is it OK if this is hard at first?

Yes. The active bridge is a strengthening exercise—it's supposed to be challenging. But listen to your body. If you feel cramping, stress, or can't breathe calmly and deeply, stop. You're not ready yet. Come back to it later. Building strength takes time.

Should I feel my muscles working?

Yes. The active bridge should feel like your muscles are engaging and strengthening. You might feel it in your glutes, core, back muscles, and legs. This is exactly right. Your muscles are doing the work of stabilizing your spine.

How long should I hold it?

Don't use an external clock. Listen to your body. When your body says "we're done," you're done. Some days that's 30 seconds. Some days it's 2 minutes. Stay with what feels appropriate, not what you think you "should" do.

Can I do both passive and active bridge?

Eventually, yes. As you build strength with the active bridge, you can take breaks with the passive bridge. But the priority matters: if you're hypermobile and loose, focus on active bridge to build stability first. Once you're strong, passive bridge provides rest and recovery.

What if I'm not sure if I'm tight or loose?

If the passive bridge hurts your low back, move to the active bridge. If the active bridge is too hard and you feel unstable, start with passive bridge. Your body will tell you which one is right. Trust that feedback.

Learn the Complete Active Bridge System

This article explains WHY active bridge works and the mechanics of spinal stabilization. The EXACT shoulder blade walking technique, platform creation cues, elbow positioning, progressive movements (pulsing vs angled), and progression from ground to foam roller require professional instruction. Most people rest on their spine instead of shoulder blades without realizing it, eliminating the protective effect.

Shoulder Blade Platform Is Critical: Creating the muscular platform is sophisticated. Dr. Garrett teaches you the precise engagement during your first session.

→Learn the Complete Active Bridge System →Schedule Free Discovery Call

Key Takeaways

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