Bridges + Progressions

Episode 536: Level up your Bridge! [Do your bridges right & Check Out the 4 level progression��] . Individuals with back and hip pathologies are often taught to perform bridges in the hook-lying position, elevating the pelvis off the floor. This exercise is particularly useful for facilitating pelvic motions and strengthening the low back and hip extensors, and it enhances motor control of the lumbo-pelvic region. (O’ Sullivan) . The first �to performing this exercise correctly is to focus on improving control of recruiting the glutes! ✅Before beginning the lift-off, squeeze the glutes for 5-10 seconds ✅Begin to elevate your pelvis initiating from your hips extending, as opposed to getting the extension from your lumbar spine! That will only work your erector spinae, which is not the intention of a bridge. . To prevent lumbo-pelvic instability and low back pain (LBP), healthy individuals should also do the bridging exercise, especially females, as they are typically "quad-dominant"; i.e., the quadriceps femoris is the first muscle to activate in response to injury perturbations. A dominant quadriceps femoris causes poor endurance and delayed firing of the gluteus maximus muscle in subjects with lower extremity instability and low back pain. (Beckman and Deviata) . To increase the abdominal and hip extensor muscle activities, many clinicians have emphasized using unstable devices, such as a Swiss ball, ball cushion, or BOSU ball, and applying unilateral conditions. However, studies have reported inconsistent results regarding the activation patterns of the abdominal and hip extensor muscles during these types of bridging exercises. . Citation: . -"Effects of a bridging exercise with hip adduction on the EMG activities of the abdominal and hip extensor muscles in Females” by Jang et al. 2013. . "Ankle inversion injury and hypermobility: effect on hip and ankle muscle electromyography onset latency.” Beckman et al. 1995. . "Effects of a functional knee brace on the biomechanics of running.” Deviata et al. 1992.
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