devchengkalath.com The Bridge and Variations 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. Remember to breath normally. Complete your desired number of sets and repetitions. Marching Bridge: Start with the same set-up as the basic bridge. At the top position, lift one leg up, keeping the knee bent and then return it back to the ground. Alternate between left and right legs while keeping the hips up, core tight and torso rigid. One Leg Alternating Bridge Same set-up as the previous two bridge variations, however, at the top position, alternate extending a leg out. Maintain your tight core, neutral spine and extended hip position while breathing normally. One …

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