Bridge and march exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bridge and march )

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Name of exercise  AROM lumbar bridging w/alt legs
Other names of exercise Bridge and march
Description of exercise Bridge and march exercise is a combination of two exercises that target the core, glutes, and legs. The bridge exercise involves lying on your back with your knees bent and lifting your hips off the ground, engaging your glutes and core muscles. The march exercise involves lifting one leg at a time while keeping your hips elevated in the bridge position. This exercise helps to strengthen the glutes and core, improve balance and stability, and can also help to alleviate lower back pain. It is a low-impact exercise that can be modified for different fitness levels by adjusting the height of the bridge or the pace of the march.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with knees bent and feet flat on floor.
  • Maintain neutral spine.
  • Lift buttocks off floor.
  • Hold position and alternate lifting legs up as shown.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance and coordination
  • Strengthened leg muscles
  • Increased core stability
  • Improved posture
  • Enhanced cardiovascular endurance
  • Improved flexibility
  • Reduced risk of injury
  • Improved muscle endurance
  • Increased calorie burn
  • Can be modified for all fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Bridge and march exercises are two popular forms of physical activity that can provide numerous health benefits. However, there are certain situations where it is best to avoid these exercises to prevent injury or other negative effects on the body. Firstly, if you have any pre-existing injuries or conditions that affect your back, hips, or knees, it is important to consult with a healthcare professional before attempting these exercises. These exercises put a lot of strain on these areas and can worsen existing conditions. Additionally, if you are pregnant or have recently given birth, it is best to avoid these exercises as they can put too much pressure on the pelvic floor and abdominal muscles. If you experience dizziness or have a history of balance issues, it is also recommended to avoid these exercises as they require a certain level of stability and coordination. Lastly, if you are feeling fatigued or have a fever, it is best to skip these exercises and allow your body to rest and recover. Pushing yourself too hard during these times can lead to exhaustion and further illness. In summary, if you have any underlying health concerns or are not feeling well, it is best to avoid Bridge and march exercises to prevent any potential harm to your body. Always listen to your body and consult with a professional if you have any doubts or concerns.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Do not overextend your back while performing the bridge
  • Avoid holding your breath during the exercise
  • Engage your core muscles to support your back
  • Start with small movements and gradually increase the range of motion
  • Keep your feet firmly planted on the ground
  • Do not push yourself beyond your limits
  • Take breaks when needed
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Bridge and march exercise is helpful in: Arthritis
  • Osteoporosis
  • Cardiovascular disease
  • Diabetes
  • Obesity
  • Chronic pain
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke rehabilitation

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    Frequently asked questions

     

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