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| Bridges |
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Purpose
of this exercise: TO INCREASE BACK STABILIZATION AND
CORE STRENGTH
For
comfort and support, consider placing a pillow under
the head and neck.
Once you are experienced in this exercise, try it without
using your hands for stabilization. This will increase
balance.
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| Technique |
| 1. |
Lie
on the floor with the entire spine in contact with
the floor. Bend your knees to 90 degrees, keeping
your feet on the floor, shoulder-width apart. Place
your hands on the floor next to your hips. |
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| 2. |
Contract
the low back muscles and gluteals (butt) and lift
the hips off the floor. |
| 3. |
Keeping
the shoulders and upper back in contact with the
floor, hold your body weight on your upper back,
not on your neck. Hold for 5 to 10 seconds,
return to starting position and repeat immediately. |
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| CAUTIONS!! |
| •Be
careful not to hold your weight on your neck. |
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