Stretches
Before:
- Pigeon pose: This is used before bridges to mobilize and lengthen the hip flexors and glutes, preparing these muscles for activation.
- Muscles stretched:
- Gluteus maximus and medius: Especially the outer glutes of the bent leg.
-
Piriformis: A small deep hip muscle in the gluteal region.
-
Hip flexors: Particularly on the extended leg.
- Lower back: Provides a gentle stretch to the lumbar spine.
Bridge Exercise
- Lie on your back with knees bent.
- take a deep breath and slowly raise your hips off the floor until your body is in a straight line
(do not arch your back)
- breath out and take a deep breath breath again
- breath out as you lower your hips just above the floor
- repeat 10 times
Benefits
- Purpose: Strengthen
gluteus maximus,
hamstrings, lower back, and
core muscles.
- Benefits:
- Builds foundational strength in the glutes and hamstrings.
- Improves pelvic stability by activating the core and stabilizer muscles.
- Reduces strain on the lower back, making it suitable for beginners or those with back pain.
- Enhances hip mobility and counteracts the effects of prolonged sitting.
Stretches
After:
- Hamstring stretch: This is used after the exercises to alleviate tightness, promote recovery, and maintain flexibility in the glutes, hips, and lower back.
- Muscles stretched:
- Hamstrings: Primary focus is on the back of the thigh.
- Calves: Secondary stretch as the foot is flexed.
- Lower back: Provides some decompression if tight.
Stretches
After:
- Piriformis stretch: This is used after the exercises to alleviate tightness, promote recovery, and maintain flexibility in the glutes, hips, and lower back.
- Muscles stretched:
- Piriformis: Deep hip muscle that can become tight and cause sciatic nerve irritation.
- Gluteus maximus and medius: Supporting muscles around the hip.
- Lower back: Provides a gentle release in the sacroiliac joint area.
Bridge with a Single Leg Lift
- Lie on your back with one knee bent and one leg straight.
- take a deep breath and slowly raise your hips off the floor
(do not arch your back)
- breath out and take a deep breath breath again
- breath out as you lower your hips just above the floor
- repeat 10 times for each leg
Benefits
- Purpose: Same as the regular bridge, but with increased focus on the working glute, hamstring, and core stabilizers.
- Benefits:
- Greater Core Engagement: The need to stabilize the pelvis with one leg lifted requires the obliques and transverse abdominis to work harder.
- Improved Glute Activation: The working glute is isolated, leading to more intense muscle engagement on that side.
- Enhanced Balance and Stability: The unilateral nature of the exercise challenges balance and coordination.
- Addresses Muscle Imbalances: Since one leg works independently, it helps correct strength discrepancies between sides.
- Increased Intensity: The lifted leg increases the difficulty, making it more advanced than the standard bridge.
Bridge with resistance band
- Lie on your back with both knees bent, knees 8" apart and a resistance band above the knees.
- take a deep breath and slowly raise your hips off the floor
(do not arch your back)
- breath out and take a deep breath breath again
- breath out as you lower your hips just above the floor
- repeat 10 times
Benefits
- Purpose: Same as the regular bridge, but also targets
abductor (outer hip and lateral glutes) strength, improving hip stability and knee tracking.
- Benefits:
- Strengthens lateral glutes: Helps correct hip instability and prevents knee valgus (inward knee collapse).
- Improves hip stability: Especially important for running, walking, and other weight-bearing activities.
- Engages more muscle fibers: The resistance band adds an extra challenge, ensuring more comprehensive activation of the glutes.
- Injury prevention: Helps reduce risk of lower back, hip, and knee injuries by strengthening stabilizing muscles.
Stretches
After:
- Supine spinal twist: This stretch primarily improves spinal mobility, relieves tension in the lower back, and enhances flexibility in the back and hips.
- Muscles stretched:
- Spinal muscles: Erector spinae and rotators.
- Glutes: Specifically the gluteus maximus and gluteus medius.
- Obliques: Internal and external obliques (side abdominal muscles).
- Hip flexors (slightly, depending on individual flexibility).
Stretches
After:
- Seated spinal twist: This stretch improves spinal flexibility, opens up the chest and shoulders, and aids in digestion. It also relieves tension in the back and hips.
- Muscles stretched:
- Spinal muscles: Erector spinae and rotators.
- Obliques: Internal and external obliques (side abdominal muscles).
- Glutes: Gluteus maximus and medius.
- Chest and shoulders: Deltoids and pectoral muscles.
Bridge with ball
- Lie on your back with both knees bent and a ball pressed between the knees.
- take a deep breath and slowly raise your hips off the floor
(do not arch your back)
- breath out and take a deep breath breath again
- breath out as you lower your hips just above the floor
- repeat 10 times
Benefits
- Purpose: Same as the regular bridge, but focuses more on adductor (inner thigh) strength and pelvic alignment.
- Benefits:
- Improves inner thigh strength: The ball squeeze emphasizes the adductor muscles, which are often underworked.
- Enhances pelvic stability: Promotes even muscle engagement to support the hips and lower back.
- Strengthens glutes: Focuses on building gluteal strength for better posture, walking, and running mechanics.
- Rehabilitation: Useful in addressing hip or knee imbalances.
Stretches
After:
- Butterfly stretch: The butterfly stretch, where the chest is lowered towards the floor while keeping the spine straight, is designed to improve flexibility in the hips, thighs, and lower back. It's commonly used to release tension in the hip area and increase range of motion.
- Muscles stretched:
- Inner thighs: Adductors (muscles on the inside of the thighs)
- Hips: Hip flexors and
external hip rotators (including the piriformis muscle)
- Lower back:
Erector spanae and surrounding stabilizers
- Glutes: Gluteus maximus and medius (depending on the depth of the stretch)
