Straight Leg Bridge

Straight Leg Bridge with Stability Ball

Straight Leg Bridge is a fun and advance exercise to tone your gluts, hamstrings, and strengthen your back. This move can be done with a stability ball but also using a strong, steady chair. Beginner Bridge is done with knees bent, feet flat on floor, hip-distance apart, arms out to the side with palms facing the floor.

Exercise Function:

- improved gait efficiency

- strengthening for daily tasks including ascent/descent of stairs

- stabilization at the knee joint

- weight loading and weight bearing through knee and ankle joints

TIPS:

-Glue your shoulders to one spot on the mat to help avoid clenching your bum.

-Breath to help you lift with ease. Exhale as you lift up. Inhale to lower down to the mat.

-Articulate the spine on the way down. Starting with your upper back, middle back, and lower back.

Straight Leg Bridge

1. Begin laying on your back, arms to your side with your palms facing downward.

2. Place your legs up on a stability ball or another stable surface (i.e. chair/bench)

Tip: the more in contact your legs are with the surface, the easier the exercise.

3. Inhale to prepare.

4. Exhale press your shoulders into mat and reach your 'sits bones' towards your heels, flattening your low back; Peel your spine off the mat, one vertebrae at a time.

5. Continue to lift your body into a straight line, keeping the collar bones wide and pelvis square and even.

6. Inhale at the top and Exhale as you reverse the roll (starting from the top) back down to the floor.

7. Repeat for 10-12 repetitions.

Photo courtesy of Rupal G, PT. http://www.101exercises.com/