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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