The Bridging with Weight on Pelvis is one of the osteoporosis back exercises in the MelioGuide Exercise for Better Bones Program. It is part of the Active Level Osteoporosis Exercise Program.
It can be performed safely when you follow proper instruction.
Osteoporosis Back Exercise | Bridging with Weight on Pelvis
Follow the instructions below to properly and safely execute this exercise. I have also included a video demonstration of the exercise.
- Muscles: Buttocks, Hamstrings, and Back.
- Bones: Hips and Spine.
- Lie on back with feet flat on floor, feet and knees shoulder width apart, arms out from your sides, palms up.
- Hold a rolled towel between your legs.
- Place a sand bag weight (two to five pounds) on your pelvis.
Exhale as you:
- Squeeze your buttocks and push down through your heels.
- Transfer your weight onto your shoulder blades as you lift your hips towards the ceiling.
- Raise your toes as you raise your hips, lowering your toes as you lower your hips.
- As you come down lengthen your spine as though your tail-bone is reaching towards your heels.
- Return in a controlled manner to starting position & repeat movement until set is completed.
- You should feel this in your buttocks, back of your thighs and muscles along your spine.
- Transfer your body weight to your heels and shoulder blades and not the back of your neck.
- Go high enough that you are bringing your hips into the line drawn between your hips and shoulders.
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