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

( Head bridge )

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Name of exercise  Head Bridge
Other names of exercise Head bridge
Description of exercise The head bridge exercise is a bodyweight exercise that primarily targets the muscles in the back, core, and glutes. To perform this exercise, start by lying on your back with your knees bent and feet flat on the ground. Place your hands by your sides with palms facing down. Lift your hips off the ground, creating a straight line from your knees to your shoulders. Engage your core and glutes to maintain this position. Then, slowly lift your head off the ground, bringing your chin towards your chest. Hold for a few seconds before lowering your head and hips back to the ground. This exercise helps improve core stability, posture, and overall strength in the back and glutes.
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 arms at sides, feet flat on floor.
  • Lift hips upward and roll onto top of head.
  • Grasp fingers together under back and hold.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar
    Type of Muscles Cervical, Back
    Category of Exercise __
    Type of Exercise Static
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened core muscles
  • Increased flexibility
  • Improved posture
  • Reduced risk of back pain
  • Improved stability
  • Strengthened leg muscles
  • Better coordination
  • Improved focus and concentration
  • Increased range of motion

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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 head bridge exercise, also known as the bridge pose or shoulder stand, is a yoga pose that involves balancing the body on the shoulders with the legs extended upwards. This exercise can provide numerous benefits such as strengthening the core, improving balance, and increasing flexibility. However, there are certain situations when it is best to avoid this exercise. Firstly, individuals with neck or shoulder injuries should avoid the head bridge exercise as it can put too much strain on these areas. Pregnant women should also avoid this exercise as it can be uncomfortable and potentially harmful for the baby. People with high blood pressure, glaucoma, or heart conditions should also avoid this pose as it can increase blood pressure and put strain on the heart. Lastly, those with osteoporosis should avoid this exercise as it can put too much pressure on the neck and spine. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise.

    • Precautions

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

  • Warm up properly before attempting the head bridge exercise
  • Maintain proper form and alignment throughout the exercise
  • Avoid jerky or sudden movements
  • Do not hold your breath while performing the exercise
  • Start with a low number of repetitions and gradually increase over time
  • Do not force yourself into a deeper bridge position if it causes pain or discomfort
  • Keep your neck and spine in a neutral position
  • Engage your core muscles to support your body weight
  • Use a mat or towel to cushion your head and protect your neck
  • If you have any neck or spine injuries, consult with a doctor before attempting the head bridge exercise.

    • Helpful in Diseases

  • Spinal cord injuries
  • Lower back pain
  • Osteoporosis
  • Arthritis
  • Multiple sclerosis
  • Fibromyalgia
  • Parkinson’s disease
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy

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    Frequently asked questions

     

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