What It Is
Bridge pose is a static exercise performed from a supine position off the ground that involves engaging and maintaining muscles of the posterior.
Why It’s Important
It Strengthens Your Lower Back
Typically, when individuals experience low back pain they need to strengthen the muscles of their core to take direct pressure off of the lower back. Core muscles include: rectus abdominis, transverse abdominis, obliques, serratus, glutes, erector spinae, latissimus dorsi, and other smaller muscles. The bridge exercise is an excellent way to engage several of these muscles all at once. Remember, the stronger your core the less back pain you will experience.
Teaches The Squeeze Versus The Clench
If you have ever flinched at something that scared you and realized how tight your muscles were when you tried to relax then you have experienced a muscle clench. When you clench during an exercise, you can add undo stress to certain muscles without getting the strength benefits you were aiming to achieve. During a bridge exercise, you can practice gently squeezing the muscles of your glutes in a static and supported position. This exercise will give you the tools to “bridge” the gap between clenching and squeezing.
How To Do It
To perform the bridge pose you will need a mat and the floor or a flat stable bench if you are unable to get on the floor. Lie on your back with feet flat, knees bent, and arms extended at your sides. Make sure to engage your core with an emphasis on your belly button in and up. From this supine position, you will push your hips to the sky, squeeze through your glutes, keep pressure on your heels, and brace along your shoulders. Then hold the position for an allotted amount of time or to failure.
Modify It
If you find it difficult to distinguish your glute engagement from a clench to a squeeze then you will need a yoga block or BOSU ball for support. First, make sure to place block or ball to support your sacrum (the triangular bone at the base of your lower back). Then without raising your hips off the block or ball you will practice simultaneous engagement of your heel pressure, braced core, and squeezing of your glutes.
Power It Up
After you have mastered the static bridge then you need to move on to a more dynamic variation. Try a bridge raise, bridge march, or bridge to pike movement to challenge your mobility and muscle control.
Bridge Infographic:
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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