( Sidelying bridge )

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Name of exercise

AROM lumbar sidebend bridge

Other names of exercise	Sidelying bridge
Description of exercise	The sidelying bridge exercise is a strength training exercise that targets the muscles in the core, hips, and glutes. It is performed by lying on your side with your legs stacked on top of each other and your elbow or hand supporting your upper body. From this position, you lift your hips off the ground, creating a straight line from your shoulders to your feet. This exercise helps improve core stability, balance, and overall strength in the lower body. It can also be modified to target specific muscles, such as the obliques, by adding a rotation or lifting the top leg. The sidelying bridge is a great addition to any workout routine and can be done with minimal equipment.
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 floor on your side, forearm supporting upper body. Knees should be straight, ankles together. Place free hand on hip as shown. Raise hips and thighs off floor until trunk and back are straight. Lower and repeat. Repeat exercise on other side.

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Video Tutorial

 

Body Part	Lumbar, Abdominal
Type of Muscles	Latissimus Dorsi, Abdominal, Back
Category of Exercise	__
Type of Exercise	AROM
Body Position	Sidelying
Difficulty Level	Medium
Direction of Exercise	Side Bend
Type of Action	Abduction, Extension, Elevation

Benefits of exercise

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

Core strengthening

Improved posture

Increased stability

Better balance

Enhanced sports performance

Reduced risk of injury

Improved coordination

Strengthened glutes

Improved hip mobility

Increased overall strength

 

When to avoid this exercise

The Sidelying bridge exercise should be avoided if you are experiencing any pain or discomfort in your hips, lower back, or shoulders. It is also not recommended if you have any injuries or conditions that affect these areas, such as a hip or shoulder injury, herniated disc, or arthritis. Additionally, if you have a history of dizziness or vertigo, it is best to avoid this exercise as it involves changing positions and could potentially worsen these symptoms. It is important to listen to your body and avoid any exercises that cause pain or discomfort. Consult with a healthcare professional before attempting this exercise if you are unsure about its suitability for your specific situation.

Precautions

As per several scientific studies, some precautions need to be taken while doing this exercise such as^(ME/2)

Proper warm-up

Use a mat or soft surface

Engage core muscles

Avoid overextending the neck

Keep shoulders relaxed

Maintain proper alignment

Avoid arching the back

Breathe regularly

Start with low reps and gradually increase

Stop if you feel pain or discomfort

Helpful in Diseases

Low back pain

Hip pain

Sciatica

Scoliosis

Osteoporosis

Arthritis

Fibromyalgia

Multiple sclerosis

Parkinson’s disease

Stroke recovery

Postpartum recovery

Pelvic floor dysfunction

 

Frequently asked questions

 

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