Bridge for your Back!
Bridging exercises are a safe and effective option for people with back pain or those just trying to strengthen their glute muscles. However, there are a few key details to remember if you want to get the most out of this exercise.
A recent study out of the journal Manual Therapy identified the hip angle which allowed the participants to maximize the use of their glute muscles and decrease the use of their low back muscles. Doing so takes the pressure off of the low back, thereby making it more safe for those with back pain. The key angle for the hip was 30 degrees.
To do this exercise, lay on your back with your arms crossed over the chest and knees bent to 90 degrees. Spread the feet apart approximately 18 inches so that the angle of each of your legs is about 30 degrees relative to your hips. Maintain a neutral spine (don’t arch your back), gently tighten your abdominal muscles, and lift your hips off of the ground. Hold this position for 10 seconds and return to the ground. Repeat 3 times and do this exercise daily.
For more tips and ways to make this exercise more or less challenging, ask for advice from a qualified healthcare practitioner.