>Rediscovering the Supine Bridge
  • Shana Brady shows us the supine bridge.

Rediscovering the Supine Bridge

As I was lying in down in my physical therapist’s office due to yet another sports injury, I was reminded of how important it is to strengthen the glutes and hamstrings and also how simple it is to do with no equipment. Just bridge! Lie on your back. Bend your knees enough so that you can keep your feet flat on the floor. Your low back should be in neutral, neither arched nor rounded. Lift your hips up, but don’t hyperextend. There should be a straight line from your shoulders to your heels. Squeeze your butt at the top of the movement. Do a set of 10 with your feet parallel, another set of 10 with toes pointed out, and a final set of 10 with toes pointed in. And if you’re feeling super strong try a set of 10 with your left ankle crossed over your right thigh and then a set of 10 with your right ankle crossed over your left thigh. If you’re unsure as to whether your glutes are working properly just put a hand on one of your butt cheeks at the top of the movement. You should be able to easily tell if the muscle is contracting. You might get a few funny looks at the gym, but you’ll have the last laugh when your glutes are rock solid.

By | 2016-05-26T00:16:16+00:00 April 10th, 2016|functional exercise, glute exercises, therapeutic exercise|0 Comments

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