A great exercise for your shoulder, spinal cord, butt and thighs is the shoulder bridge. Here are the steps to perform the shoulder bridge exercise.

• Lie down on a mat straight with hands parallel.
• Bend your legs from knees at an angle of 90 degree and put your spine towards your head.
• Lift your butt in upward direction and slowly lift your spinal cord slowly.
• Inhale while doing the above step. And make sure that only your head, shoulders, hands and feet remain on the ground.

• Now slowly lift one of your legs straight upwards and exhale during this position.
• Try to remain in that position for few seconds. Now bring the leg down and inhale.
• Now again bring your leg up and exhale.
• Repeat this 10 times with each leg.