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

( Heel raise bridge )

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Name of exercise  AROM lumbar bridging w/heel raises
Other names of exercise Heel raise bridge
Description of exercise The heel raise bridge exercise is a popular strength training exercise that targets the glutes, hamstrings, and calf 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, making a straight line from your shoulders to your knees. Then, lift your heels off the ground, keeping your toes on the floor. Hold this position for a few seconds before lowering your heels back to the ground. This exercise helps improve balance, stability, and lower body strength. It can also be modified by adding weights or performing single-leg variations.
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 with knees bent and feet flat on floor.
  • Maintain neutral spine.
  • Lift buttocks up.
  • Lift heel off of the floor, then lower.
  • Repeat with other foot.
  • Lower buttocks and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation, Reposition

    Benefits of exercise

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

  • Strengthened gluteal muscles
  • Improved balance and stability
  • Increased core strength
  • Enhanced athletic performance
  • Reduced risk of lower back pain
  • Improved posture
  • Increased flexibility in the hips and lower back
  • Improved coordination and body awareness
  • Targeted strengthening of the hamstrings and calves
  • Can be modified for different fitness levels and goals

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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 heel raise bridge exercise should be avoided if you have any injuries or conditions that affect your lower back, hips, knees, ankles, or feet. It is also not recommended if you are pregnant or have recently given birth, as it puts strain on the pelvic floor muscles. Additionally, if you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a healthcare professional before continuing. It is also not suitable for individuals with balance issues or those who are unable to comfortably lie on their back. If you have any concerns or doubts about your ability to perform this exercise safely, it is best to avoid it and choose a different exercise that is more suitable for your body.

    • 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 proper form and technique
  • Engage core muscles throughout the exercise
  • Keep the back and neck in a neutral position
  • Do not overextend the back
  • Avoid locking the knees
  • Start with a low number of repetitions and gradually increase
  • Stop if you feel any pain or discomfort
  • Use a stable surface to perform the exercise
  • Breathe evenly throughout the movement

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Ankle sprains
  • Shin splints
  • Knee pain
  • Hip pain
  • Low back pain
  • Sciatica

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    Frequently asked questions

     

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