#11 - Bridging: Feet on Ball
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
Strengthen core muscles, which promotes spinal stability and decreased back pain.
Where to Feel it:
In your abs, glutes, hamstrings.
Description:
- Place your heels on the top of the ball. Feet should be parallel with toes forward.
- Establish variation of spinal ready position (#104) and maintain throughout exercise.
- Squeeze glutes and bridge up with feet on ball while maintaining spinal ready position. You may place your hands on your abdominals to make sure you maintain the continuous abdominal engagement.
- Lower body while maintaining the pelvic position, ideally not touching the floor until the end of the set.
- Remember to always keep breathing!
Progressions:
May be made more challenging by adding arm movements or leg lifts – shown above
Reps:
3-6
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