The side bridge is a challenging exercise that builds strength and tones while being very safe for the low back if performed correctly. Listen for how to avoid the common error of lifting the pelvis vertically during the exercise. You can do this exercise with repetitions (ie 3 sets of 10 with a 5 to 10 sec hold), or it can be performed for time. I usually recommend starting at 30 sec and working up to 60-90 sec per side. Once you can complete a hold for this time, straighten the knees and perform the same motion, except with the feet contacting the ground (top leg in front of the bottom leg). Enjoy and have fun! Don't forget to post comments/questions.
This exercise is part of a progression we might assign for back pain patients. If you or someone you know has back pain, please consider our clinic.
Monday, February 8, 2010
Side Bridge - the very best core exercise
Monday, February 1, 2010
"Bird Dog" Crossed Extension Core Exercise
The Bird Dog (I don't get the name, either) is a great exercise for building core stability. Almost 100% of the people who perform this exercise in a gym or a class are doing it incorrectly. Listen close for the common errors I point out in the video. The goal of this exercise is to teach you to coordinate core muscle function with extremity movement, while building strength and endurance in one of your muscular "slings." This muscle sling forms an "X" between the lats and opposite glutes and help to stabilize your low back. This exercise is on my "must do" list for pregnant women.
Enjoy!
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