The bridge pose is an excellent stretch as you warm up or cool down from your leg- and abdominal-strengthening routine. It strengthens your buttocks and hamstrings while stretching the front of your hips and thighs. The pose is also useful if your back feels a little stiff or sensitive during the day. It helps correct the natural curves in your back and improves rounded shoulders.
1 Lie on your back with a folded towel under your shoulders. Bend your knees and place your feet flat on the floor with ankles directly below your knees at hips-width apart. Rest your arms alongside your body. On an exhale, press your lower back into the floor as you flatten your abdominal muscles.