Single leg alternating bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg alternating bridge )

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Name of exercise  AROM lumbar bridging w/ alt leg
Other names of exercise Single leg alternating bridge
Description of exercise The single leg alternating bridge exercise is a bodyweight exercise 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 one leg off the ground and push through the heel of your other foot to lift your hips off the ground. Hold this position for a few seconds, then lower your hips back down. Repeat on the other side, alternating legs for the desired number of repetitions. This exercise helps to strengthen the glutes and hamstrings, improve balance and stability, and can also help to alleviate lower back pain.
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.
  • Lift buttocks off floor.
  • Extend one leg and return leg to floor.
  • Extend other leg and return leg to floor.
  • Lower buttocks.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Sacroiliac, Hip
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Plantarflexion, Elevation, Reposition

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Strengthened glutes
  • Increased hip mobility
  • Improved posture
  • Reduced risk of injury
  • Improved coordination
  • Increased muscle endurance
  • Toned legs
  • Improved overall body stability

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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

  • Single leg alternating bridge exercise should be avoided if you have any existing injuries or pain in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It is also not recommended for those with balance issues or weakness in their core muscles. If you have recently had surgery or are pregnant, it is best to avoid this exercise until you have fully recovered. Additionally, if you experience dizziness, lightheadedness, or any discomfort while performing this exercise, stop immediately and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause harm.

    • Precautions

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

  • Maintain neutral spine.

    • Helpful in Diseases

  • Knee pain
  • Back pain
  • Arthritis
  • Osteoporosis
  • Hip pain

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    Frequently asked questions

     

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