#12 - Bridging
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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:
- Establish spinal ready position (#104).
- Bridge up, maintaining spinal ready position.
- Slowly lower your pelvis, maintaining the spinal ready position, until the last part of your spine touches the floor.
- Lower body while maintaining the pelvic position, ideally not touching the floor until the end of the set.
- If your hamstrings cramp up, bring your heels in closer towards your butt.
- Remember to always keep breathing!
Progressions:
For added challenge, progress as able, maintaining spinal ready position and adding arm movements or leg lifts – shown above:
Directions:
- Bridge up, maintaining spinal ready position.
- Heel/Toe Lightening: Lighten the pressure on one heel, and then transfer weight to toes. Repeat by slowly alternating pressure from heel to toe. Repeat on other foot.
- Single leg extension: slowly lift one foot off floor, extend leg, straightening it out. Repeat with other foot.
- Single leg bridge: while maintaining a single leg extension, raise and lower your pelvis repeatedly.
- Combine arm and leg movements if possible.
- If your hamstrings cramp up, bring your heels in closer towards your butt.
- Remember to always keep breathing!
Reps:
3-6
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