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

( Couch bridge )

View Report

–

Name of exercise  AROM lumbar bridge w/hip abd/add
Other names of exercise Couch bridge
Description of exercise The Couch bridge exercise is a simple, yet effective, workout that targets the glutes and core muscles. To perform this exercise, you will need a couch or sturdy chair. Start by lying on your back with your feet flat on the couch and your knees bent at a 90-degree angle. 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 before slowly lowering your hips back to the ground. Repeat for several reps. This exercise helps to strengthen the glutes, improve balance, and can also be modified for added 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
  • Position shoulders on edge of couch or bed.
  • Push hips upward to a bridge position and hold.
  • Move knees apart, then together.
  • Lower hips and repeat.

    • –

    Video Tutorial

     

    Body Part Lumbar, Sacroiliac
    Type of Muscles Back, Gluteal, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

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

  • Strengthen core muscles
  • Improve posture
  • Increase stability
  • Enhance balance
  • Tone glutes and hamstrings
  • Engage abdominal muscles
  • Improve lower back strength
  • Increase hip mobility
  • Can be done anywhere
  • Low impact on joints

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Couch bridge exercise should be avoided if you have any current injuries or pain in your lower back, hips, or knees. It is also not recommended if you have any conditions such as osteoporosis, arthritis, or sciatica. Pregnant women should also avoid this exercise as it puts unnecessary strain on the abdominal muscles. Additionally, if you are new to exercising or have a weak core, it is best to avoid this exercise until you have built up strength in your core muscles. If you experience any discomfort or pain during the exercise, stop immediately and consult with a healthcare professional before attempting it again.

    • 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
  • Use a sturdy and stable couch
  • Keep your core engaged throughout the exercise
  • Maintain a neutral spine position
  • Keep your feet hip-width apart
  • Do not arch your back
  • Avoid overextending your hips
  • Breathe regularly and do not hold your breath
  • Do not push yourself beyond your limits
  • Stop the exercise if you experience any pain or discomfort

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Spinal stenosis
  • Sacroiliac joint dysfunction
  • Pelvic floor dysfunction
  • Spondylolisthesis
  • Osteoarthritis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleElastic inward pull and squat exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleShoulder pull down in chair exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR