BRIDGE EXERCISE AND VARIATION

BRIDGING EXERCISE

• BRIDGING exercise activates the large gluteal muscles of your buttocks and your hamstrings. 

• BRIDGING is an important core-stabilizing movement for the rehabilitation of numerous back problems, including sacroiliac joint pain. 

• There is a wide range of potential variations, making it a very versatile exercise. As your strength increases, you can try the single-leg bridge

CORRECT WAY TO DO BRIDGING EXERCISE

Lie on the back on a floor or mat. Bend the knees and keep the arms by the sides. Place the palms on the floor. Gently raise the pelvis and lower back off the floor. Hold this position for 5 seconds. Slowly return to the starting position, lowering the top of the spine first and working down to the buttocks. Start with 5 repetition and increase the number gradually फर्श या चटाई पर पीठ के बल लेटें।  घुटनों को मोड़ें और बाजुओं को बगल में रखें।  हथेलियों को जमीन पर रखें। धीरे से श्रोणि को ऊपर उठाएं और पीठ के निचले हिस्से को फर्श से हटा दें।  5 सेकंड के लिए इस स्थिति में रहे। धीरे-धीरे प्रारंभिक स्थिति में लौटें। 5 पुनरावृत्ति के साथ शुरू करें और धीरे-धीरे संख्या बढ़ाएं। BRIDGE VARIATION BRIDGE exercise variation can be made by bending your knees further, or putting your feet on a Swiss ball as shown below. SWISS BALL adds a level of instability, thereby making your core stabilizers work more and improve in strength.   HOW TO DO BRIDGE EXERCISE ON SWISS BALL? Lie down on a floor and place your feet on the swiss ball as shown. Place your arms on either side of your body such that your palm faces the ground Once you feel steady with the ball, gently and slowly raise your pelvis and lower back off the floor. Hold this position for 5-7 seconds. Then slowly lower yourself and return to the starting position Repeat Curl up on swiss ball for 5 times initially As your strength and endurance increases raise the number of repetition