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

( Shoulder bridge )

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Name of exercise  Shoulder Bridge
Other names of exercise Shoulder bridge
Description of exercise The shoulder bridge exercise is a popular Pilates move that targets the glutes, hamstrings, and core muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift your hips off the floor, creating a straight line from your shoulders to your knees. Engage your glutes and hamstrings to hold this position for a few seconds before slowly lowering your hips back down. This exercise helps to improve core stability, strengthen the lower body, and improve posture. It can be modified by adding a resistance band or performing single-leg variations to increase the challenge.
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, lift up buttocks into bridge position and place hands under hips, supporting body while elbows are on floor.
  • Tighten abdominal muscles.
  • Inhale and extend knee, and raise leg upward with pointed toes.
  • Exhale, move foot and toes toward shin, lower leg and return to bridged position.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Core strength
  • Increased hip mobility
  • Improved posture
  • Reduced back pain
  • Stronger glute muscles
  • Improved balance
  • Increased flexibility
  • Better coordination
  • Reduced risk of injury
  • Enhanced 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 shoulder bridge exercise should be avoided if you have any current or previous injuries to your neck, shoulders, or back. This exercise puts a significant amount of strain on these areas and can aggravate existing conditions. It should also be avoided if you have any balance issues or are prone to dizziness. Additionally, if you are pregnant, have osteoporosis, or any other medical condition that affects your spine, it is best to avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual situation.

    • 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
  • Maintain proper form throughout the exercise
  • Engage core muscles to support the back
  • Avoid arching the back too much
  • Keep the neck relaxed
  • Do not hold breath while performing the exercise
  • Use a stable surface or mat for support
  • Gradually increase the duration and intensity of the exercise
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Low back pain
  • Knee pain
  • Hip pain
  • Sciatica
  • Scoliosis
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease

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    Frequently asked questions

     

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