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Bridging Overview: Bridging exercises help the individual "find" their "neutral spine" - a position in which the back is stabilized and less prone to injury. Once the individual has mastered the pelvic tilt exercise and is quickly and easily able to achieve a "neutral spine" position, bridging exercises may be initiated.
| Remember To: |
- continue breathing during the exercise
- maintain slow and controlled leg movements
- avoid excessive low back extension during exercise
- avoid pelvic twisting during exercise
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Bridge - Standard
Position: On back with knees bent and arms at side.
Movement: Tighten the abdominal muscles and slightly squeeze the buttocks. Then, tilt the pelvis into a "neutral" position and raise pelvis off the floor. Hold this position for a count of ___ seconds*, then return to the starting position.
Repetitions and Sets: *See personalized exercise prescription sheet.
Bridge-Leg Lift
Position: On back with knees bent and arms at side.
Movement: Once in the bridge position as described above, raise one leg bringing the foot approximately 6 inches off the floor. Hold this position for a count of ___ seconds*, then return the foot to the floor. Repeat this movement with the opposite leg.
Repetitions and Sets: *See personalized exercise prescription sheet.
Bridge-Leg Extension
Position: On back with knees bent and arms at side.
Movement: Once in the bridge position as described above, extend one leg outwards until the knee is fully extended. Hold this position for a count of ___ seconds*, then return the foot to the floor. Repeat this movement with the opposite leg.
Repetitions and Sets: *See personalized exercise prescription sheet.
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