Bar bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bar bridge )

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Name of exercise  Resist hip ext supine w/bar (bridging)
Other names of exercise Bar bridge
Description of exercise Bar bridge exercise is a strength training exercise that primarily targets the muscles in the back, core, and glutes. It involves lying on your back with your feet on a bar or bench and lifting your hips off the ground to create a straight line from your shoulders to your knees. This exercise can be done with body weight or by adding resistance with a barbell or weights. It helps to improve core stability, strengthen the back muscles, and increase glute activation. It also helps to improve posture and can be beneficial for athletes in sports that require explosive movements. The bar bridge exercise is a great addition to any workout routine for overall strength and stability.
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 as shown.
  • Place bar across hips.
  • Lift up buttocks.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Stronger core
  • Improved balance
  • Increased flexibility
  • Better posture
  • Toned arms and shoulders
  • Improved spinal stability
  • Reduced back pain
  • Strengthened glutes and hamstrings
  • Improved overall body coordination
  • Increased muscle endurance

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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 Bar bridge exercise should be avoided if you have any existing injuries or pain in your back, shoulders, or wrists. It is also not recommended for those with osteoporosis or any other bone-related conditions. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles and could potentially harm the baby. Individuals with high blood pressure or heart problems should also avoid this exercise as it can cause a spike in blood pressure. It is important to consult with a doctor or certified fitness professional before attempting the Bar bridge exercise to ensure it is safe for your specific health and fitness level.

    • Precautions

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

  • You may need to stabilize bar with hands to keep it from slipping.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Lower back pain
  • Sciatica
  • Scoliosis

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    Frequently asked questions

     

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