The Basic Bridge Physical Therapy Exercise Described by Toronto Physiotherapist Dev Chengkalath

An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.

The basic bridge is an excellent exercise that accomplishes both the above goals.

Start by lying on your back, both knees bent and your hands by your sides.

From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.

Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.

Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.

While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.

Slowly lower your buttocks back to the ground under control, with all movement taking place through the hips.

Remember to breath normally.

Key points:

-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all movement should take place at the hips
-your torso should move together as a unit
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-from the top position, slowly lower your buttocks down
-breathe normally throughout the exercise

Duration : 0:1:15

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Duration : 0:1:55

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I wanted to share this very basic exercise with you. I have many more low back pain exercises posted on my website (www.kitchener-chiropractor.com)

The Birddog exercise is essential for activating the muscles of the low back without putting too much stress on the spine.

To perform the birddog exercise start on your hands and knees in the quadruped position. To importance to maintain your abdominal brace throughout (flex your abs like your going to get punched).

Slowly extend your leg backwards while maintaining the brace and keeping your back flat. Hold for 5 seconds and then switch sides.

KEYS TO THE EXERCISE:
- hold the position for 5 seconds
- keep the low back flat
- squeeze your abs throughout the exercise

To Learn more exercises to help you get rid of your back pain you can visit my website at www.kitchener-waterloo-chiropractor.com

Duration : 0:0:36

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Duration : 0:5:43

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Duration : 0:3:29

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Duration : 0:1:8

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Lower Back Pain Relief Treatment Exercises Greensboro NC

Duration : 0:2:15

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Expert: Amy McCauley
Bio: Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in Pilates, combat cardio, core conditioning and overall strength training.
Filmmaker: Reel Media LLC

Duration : 0:1:22

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