#13 - Bridging with Posterior Pelvic Tilt & Band
Purpose:
Strengthen core muscles and facilitate/activate/strengthen glutes, which promotes spinal stability and decreased pain.
Where to Feel it:
In your abs, glutes, hamstrings.
Description:
Lie on your back with feet placed at hip-distance apart and the band around your legs, above your knees. Perform a posterior pelvic tilt (PPT), by rolling your hips backwards to press your low back into the floor. Next, engage your abs, squeeze your glutes, and push your legs out against the resistance of the band as you slowly bridge up. Maintain “Spinal Ready Position" (#104), if you have been instructed to do so. Hold for several counts, then lower slowly, maintaining the PPT, glute squeeze, abdominal engagement, and outward pressure on the band. After lowering all the way back down to the floor, relax your back, gluts, abs, and legs.
Reps:
5-12
Tips:
When getting into this position use the end of the fingertips to line up heels. Pressing hands down will allow you to more easily move the pelvis up. Also, rubber bands may aggravate those with latex allergies, hairy or sensitive skin. For some patients using the bands on bare legs may not be appropriate. In this case, be sure to perform the exercise with the band placed over a layer of clothing.
