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

( BK bridge )

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Name of exercise  AROM BK bridging
Other names of exercise BK bridge
Description of exercise BK bridge exercise, also known as glute bridge or hip bridge, is a popular 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, squeezing your glutes and engaging your core muscles. Hold this position for a few seconds and then slowly lower your hips back to the ground. This exercise helps to improve core stability, strengthen the posterior chain muscles, and improve hip mobility. It is a great exercise for beginners and can be modified to increase or decrease difficulty.
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 as shown.
  • Bend knee of uninvolved leg.
  • Lift buttocks up, off floor, keeping hips level.
  • Return to start position.

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    Video Tutorial

     

    Body Part Lumbar, Hip, Knee
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Retraction, Elevation

    Benefits of exercise

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

  • Core strength
  • Improved posture
  • Stronger back muscles
  • Toned glutes
  • Increased flexibility
  • Better balance
  • Enhanced athletic performance
  • Reduced risk of injury
  • Improved spinal alignment
  • Improved coordination

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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 exercise, also known as the BK bridge, is a popular core strengthening exercise that involves lifting the hips off the ground while lying on your back. While this exercise can be beneficial for many individuals, there are certain situations where it should be avoided. If you have an injury or condition that affects your back, hips, or shoulders, it is best to avoid this exercise to prevent further injury or discomfort. Additionally, if you are pregnant or have recently given birth, it is important to consult with your doctor before attempting this exercise. Finally, if you experience any pain or discomfort while performing the BK bridge, it is best to stop and consult with a medical professional.

    • 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 throughout the exercise
  • Do not overextend your back
  • Engage your core muscles
  • Keep your shoulders relaxed
  • Breathe regularly and do not hold your breath
  • Use a stable surface to perform the exercise
  • Do not arch your neck
  • Avoid any sudden movements or jerks
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Knee pain
  • Osteoporosis
  • Arthritis
  • Sciatica
  • Scoliosis
  • Spinal stenosis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease

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    Frequently asked questions

     

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