Thursday, August 23, 2012

Day 54- Bridge with Neutral Spine

This exercise is intended to allow efficient movement in hip extension.  In all of the Bridge posts, we have been playing with spine articulation.  This bridge is intended to work with the relationship of the hip extensors to the pelvis floor for pelvic stability.
To do this exercise you will need a mat.  Start by lying on your spine with your knees bent and your feet planted in the ground.  Inhale into the back of your ribs, and then exhale as you lift your pelvis into the air. Inhale fold at the hip sockets to lower the ribcage and tailbone to the floor.  Exhale as you lift your pelvis.  Imagine you are sending your knees over your toes.  Exhale as you lift your pelvis and inhale as you lower your tailbone and ribcage to the ground.
Things to think about:
This exercise is a great functional exercise that can strengthen the body to make it easier to go up stairs, stand up from a seated position and walk efficiently without over using the hip flexors.
You can also use add marching and single leg bridge to the bridge in neutral spine.
This exercise is intended to improve the relationship of the pelvis and the thighbones.  As you are doing this exercise imagine the hip joints as fluid and mobile.  You are pushing the pelvis into the air from underneath while stabilizing the pelvis with your pelvic floor and lower abdominals.

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