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Pelvic Bridge

PELVIC BRIDGE

Pelvic bridge is useful for maintaining strength in the lower back and pelvis. It targets the lumbar paraspinal muscles, the hamstrings, the abdominals and the pelvic floor.

DOING THE EXERCISE
• Lie flat on your back on the floor, bend your knees and place your feet 6-8 inches apart.

• Place one hand on your tummy and one under your back. Flatten your back into the floor then arch it up. The mid point is pelvic neutral.

• Move your hands to the side of your waist. Take a deep breath in. Your should feel your waist and lower ribs expand. Your upper ribs/chest shouldn’t rise. Repeat these breaths a few times.

• Now for the Pelvic Bridge

• Place your hands flat on the floor by your side and activate your pelvic floor.

• Exhale and roll your pelvis up until it forms a straight bridge between your shoulders and your knees. Lifting one vertebra at a time off the floor.

• Take 3 deep breaths then roll your spine and pelvis back to the floor.

• Repeat the exercise 10x slowly. Being careful to always keep your pelvis parallel to the floor. Try not to let your hip drop on one side. Take a 60sec break and repeat.

• Raise one leg. Repeat the exercise. Then the same for the other leg.

• Again repeat the exercise 10x slowly. Being careful to always keep your pelvis parallel to the floor. Try not to let your hip drop on one side. Take a 60sec break and repeat.

• Always make sure you are lifting with your pelvis and not pushing yourself up with your arms and shoulders.

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February 18, 2017
Georgina Smith