Bridge!

Bridging is a great way to tone your gluts and hamstrings as well as facilitate spinal articulation.

Functional applications:

- improved gait efficiency

- strengthening for daily tasks including ascent/descent of stairs

- stabilization at the knee joint

- weight loading and weight bearing through knee and ankle joints

** Pictured below is a straight-leg variation of the bridging exercise. Beginners should start with knees bent and feet on floor. Straight leg variation can be used to avoid hamstring cramping.**

1. Begin laying on your back, arms to your side with your palms facing downward.

2. Place your legs up on a stability ball or another stable surface (i.e. chair/bench) tip: the more in contact your legs are with the surface, the easier the exercise.

3. Inhale to prepare.

4. Exhale as you send your ‘sits bones’ towards your heels, flattening your low back and peel your vertebrae off the floor one at a time.

5. Continue to roll up until your body is in a straight line, keeping the collar bones wide and pelvis square and even.

6. Inhale at the top and exhale as you reverse the roll (starting from the top) back down to the floor.

7. Repeat for 10-12 repetitions.

TIPS:

- Avoid clenching your buttocks by concentrating on ‘gluing your shoulders down to one spot’. With overuse of your gluts and hamstrings, your shoulders will inevitably move back.

- Utilize the breath to help connect the front and back of your body to help you lift with ease.

Work your way up:

- Start with your legs bent and feet hip width apart on the floor.

- Start with legs on a stable surface such as a bench or chair.

I’m already there, kick it up:

- Put a small ball between your knees, if your feet are on the ground.

- Raise your arms up in the air as pictured above.

- Using a stability ball, raise up into bridged position, roll the ball until you are on your toes, with control, roll the ball back out before you lower your body back down to the ground.