Elastic static bridge with hips exercise is a strength training exercise that targets the glutes, hamstrings, and core muscles. It involves lying on your back with your knees bent and feet flat on the ground, and placing an elastic band around your thighs. From this position, you lift your hips off the ground while keeping your back and core engaged, and hold the position for a few seconds before lowering back down. The addition of the elastic band adds resistance to the movement, making it more challenging and effective for building muscle and improving stability. This exercise can help improve overall lower body strength and balance.
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 ball.
Maintain a static bridging position, with feet at shoulder distance.
Loop elastic around knees.
Move knees apart and together.
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Video Tutorial
Body Part
Lumbar, Sacroiliac, Hip
Type of Muscles
Back, Gluteal, Outer Thigh
Category of Exercise
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Type of Exercise
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Body Position
Supine
Difficulty Level
High
Direction of Exercise
Extenstion, Abduction
Type of Action
Extension, Abduction, Elevation
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
The Elastic static bridge with hips exercise should be avoided if you have any existing hip or lower back injuries. This exercise puts a lot of strain on the hips and lower back, which can aggravate existing conditions and cause further injury. It is also not recommended for those with weak core muscles or poor balance, as it requires a strong and stable core to perform correctly. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a healthcare 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.
Use proper form and technique throughout the exercise.
Start with a lighter resistance band and gradually increase the tension.
Keep the hips and back in a neutral position.
Engage the core muscles to stabilize the body.
Avoid arching the back or lifting the hips too high.
Do not hold your breath, remember to breathe continuously.
Use a sturdy and stable surface to anchor the resistance band.
Do not overstretch the band, it should have a slight tension at all times.
Stop the exercise if you experience any pain or discomfort.
Helpful in Diseases
Elastic static bridge with hips exercise is helpful in back pain
