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

( Bridge neutral )

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Name of exercise  Bridge Neutral
Other names of exercise Bridge neutral
Description of exercise Bridge neutral exercise is a core strengthening exercise that targets the glutes, hamstrings, and lower back muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Engage your core and lift your hips off the ground, creating a straight line from your knees to your shoulders. Hold this position for a few seconds, then slowly lower back down. The key to this exercise is to keep your body in a neutral position, avoiding any excessive arching or rounding of the spine. This exercise can help improve posture, stability, and overall strength in the core and lower body.
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, knees bent, arms at side, feet flat on floor.
  • Begin in neutral spine and maintain position.
  • Inhale and raise trunk upward as a single unit.
  • Exhale and lower, placing spine and pelvis touching down at the same time and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Better posture
  • Enhanced coordination
  • Increased spine flexibility
  • Strengthened glutes and hamstrings
  • Improved hip mobility
  • Increased upper body strength
  • Reduced risk of back pain
  • Improved overall stability

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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 neutral exercise should be avoided if you have any existing back or neck injuries or pain. This exercise puts pressure on the spine and can aggravate any existing conditions. It should also be avoided if you are pregnant or have recently given birth, as the core and pelvic muscles may still be recovering. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires maintaining a stable position. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a medical professional before continuing.

    • 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
  • Keep your body in a straight line
  • Engage your core muscles throughout the exercise
  • Avoid arching your back
  • Do not hold your breath
  • Use a stable surface to support your body
  • Do not overextend your neck
  • Keep your shoulders relaxed
  • Do not push your hips too high
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic back pain
  • Post-surgery rehabilitation
  • Spinal cord injuries
  • Muscular dystrophy1Cerebral palsy1
  • Stroke recovery1
  • Chronic obstructive pulmonary disease (COPD)1
  • Cardiovascular disease1
  • Diabetes1
  • Obesity1
  • Depression1
  • Anxiety1
  • Post-traumatic stress disorder (PTSD)20. Cancer recovery and management.

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    Frequently asked questions

     

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