Bridging articulating exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bridging articulating )

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Name of exercise  Bridging Articulating
Other names of exercise Bridging articulating
Description of exercise Bridging exercise is a simple yet effective core strengthening exercise that targets the muscles in the lower back, glutes, and hamstrings. It involves lying on your back with your knees bent and feet flat on the floor, then lifting your hips off the ground until your body forms a straight line from your shoulders to your knees. This exercise helps to improve stability and balance, as well as strengthen the muscles in the back and lower body. It can also help to alleviate lower back pain and improve posture. Bridging exercise can be modified and progressed to suit different fitness levels and goals.
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.
  • Inhale, and start at tail bone and raise on spinal segment at a time until weight is supported on feet and shoulders.
  • Exhale and lower one spinal segment at a time starting from the upper segments to the tail bone.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise Mobilization
    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)

  • Increased core strength
  • Improved posture
  • Better balance and stability
  • Targets multiple muscle groups
  • Can be done anywhere with no equipment
  • Helps prevent lower back pain
  • Can be modified for all fitness levels
  • Increases flexibility
  • Boosts metabolism
  • Improves 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 bridging exercise is generally a safe and effective way to strengthen the core and glute muscles. However, there are certain situations where it should be avoided:If you have a recent injury or surgery to your back, hips, or knees, it is best to avoid the bridging exercise until you have fully recovered.
  • If you have any pain or discomfort in your lower back or hips, the bridging exercise may aggravate these conditions and should be avoided.
  • Pregnant women should avoid the bridging exercise, especially in the later stages of pregnancy, as it may put too much strain on the abdominal muscles.
  • If you have a history of osteoporosis or bone fractures, it is important to consult with a doctor before attempting the bridging exercise, as it may put too much stress on the bones.
  • If you have any balance or coordination issues, it is best to avoid the bridging exercise as it requires stability and control.Overall, it is important to listen to your body and consult with a healthcare professional before attempting the bridging exercise if you have any concerns or pre-existing conditions.

    • 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
  • Keep your body in a straight line
  • Engage your core muscles
  • Avoid arching your back
  • Do not lift your hips too high
  • Keep your head and neck in a neutral position
  • Breathe continuously throughout the exercise
  • Do not hold your breath
  • Use a stable surface to support your feet
  • Do not overextend your arms or legs.

    • Helpful in Diseases

  • Low back pain
  • Knee osteoarthritis
  • Hip osteoarthritis
  • Rheumatoid arthritis
  • Ankylosing spondylitis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke rehabilitation
  • Chronic obstructive pulmonary disease (COPD)
  • 1Cerebral palsy
  • 1
  • Spinal cord injury
  • 1
  • Post-surgical rehabilitation
  • 1
  • Muscular dystrophy
  • 1
  • Osteoporosis
  • 1
  • Chronic fatigue syndrome
  • 1
  • Postural orthostatic tachycardia syndrome (POTS)
  • 1
  • Myasthenia gravis
  • 1
  • Guillain-Barré syndrome
  • 20. Chronic pain conditions.

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    Frequently asked questions

     

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