Time for The Bridge!
Original post, 1/18/2019 - Updated 1/7/2019
The Bridge is a great chain exercise that engages your abs, glutes, hips, and lower back. This exercise builds muscle, boosts your flexibility, and can be easily incorporated into any routine. With many of the benefits being similar to a squat, this is yet another plus of the glute bridge because it does not place any pressure on the lower back. This is also a great replacement movement for any of you who are unable to squat due to back, hip, or knee pain.
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any fitness routine.
Let's do The Bridge!
We start with our feet lined up with the sitz bones. You want to feel grounded through the first and fifth metatarsal and the heel of the foot, which should connect into the inner thigh and pelvic floor.
Inhale to prepare and on the exhale push the air out through your mouth as you pull the belly deep and wide so that you go into a coccyx curl, imprinting your lumbar spine into the floor or table.
Continue breathing as you push up through your pubic bones and move one vertebra at a time up through the pubic bone. Keep your bra line on the table so you don't press up through the thoracic spine.
At the top of the bridge make sure you're breathing in through the nose, out through the mouth and engaging in the core. Check to make sure you're grounded through the first and fifth metatarsal and heel, feeling the inner thigh connection, up to the pelvic floor.
Feel your core on to help keep you relaxed in the upper back and pecs. Check in to make sure you feel your bum working more than your hamstrings.
On the next exhale roll down through the spine, one vertebra at a time. Make sure you keep breathing because you don't want to hold your breath. Try to articulate one vertebra at a time, keeping the glutes engaged until your back in the coccyx curl and then release into neutral.
Remember to inhale in through the nose, exhale out the mouth as you pull the belly deep and wide.
Stay grounded through the first and fifth metatarsal and heel. Feel the inner thigh connection and lots of glutes. Remember it's about working the glutes more than the hamstrings, so make sure you press up more through the glutes than the back. Lower your bum down towards the floor if you feel your back or hamstrings working more than the glutes.
Lots of core support to help keep relaxed in the thoracic spine.
Quality of the movement is more important than how high up you go. Think more about what you are feeling so you know the glutes are working more than the hamstrings.
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