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

( Bridge extend )

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Name of exercise  AROM lumbar bridging w/static knee ext
Other names of exercise Bridge extend
Description of exercise Bridge extend exercise is a strength training exercise that primarily targets the glutes, hamstrings, and core muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, engaging your glutes and core, and extend one leg straight out in front of you. Hold this position for a few seconds before lowering your leg back down and repeating on the other side. This exercise helps to improve hip stability, strengthen the lower body muscles, and can also be beneficial for those with lower back pain. It can be modified to increase or decrease the intensity based on individual fitness levels.
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, feet flat on floor.
  • Maintain neutral spine.
  • Lift buttocks off floor.
  • Straighten knee.
  • Hold knee straight and raise buttocks up and down.
  • Repeat with other leg.

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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 Extension, Hyperextension

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Stronger back muscles
  • Better core strength
  • Improved balance
  • Increased range of motion
  • Reduced back pain
  • Improved spinal alignment
  • Strengthened glutes and hamstrings
  • Enhanced athletic performance

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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

  • The Bridge extend exercise, also known as the Wheel pose, is a challenging yoga pose that requires a high level of strength and flexibility. It is important to avoid this exercise if you have any pre-existing injuries or conditions that may be aggravated by the pose. This includes any back, neck, shoulder, or wrist injuries, as well as conditions such as osteoporosis or arthritis. Pregnant women should also avoid this exercise, as it puts pressure on the abdomen and may be uncomfortable or unsafe for the developing baby. It is always important to listen to your body and avoid any exercises that may cause pain or discomfort.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Engage your core muscles throughout the exercise
  • Avoid arching your back excessively
  • Do not hold your breath
  • Keep your neck and shoulders relaxed
  • Use a stable surface to support your back
  • Do not overextend your hips
  • Take breaks if you feel any discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • stroke
  • arthritis
  • cancer

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    Frequently asked questions

     

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