The Hip Bridge Exercise counteracts the effects of too much chair time that puts excessive pressure on the spine. It helps strengthen the lower back muscles that stabilize the spine, and stretches the hip flexors. This includes the gluteal muscles and the stabilizing large abdominal muscles.
- Start the exercise by lying on the back with the feet on the floor with knees bent and hip distance apart. The arms should rest at the sides.
- Contract the stomach muscles and pull the hips upward by tightening the glutes until the body forms a diagonal line from the chest to the knees.
- Hold for a slow count of 2, then lower steadily.
The bridge exercise should be performed with a recommended 10 to 12 repetitions in order to achieve good results. For a challenging exercise, try lifting one foot off the floor and maintain it straight up toward the ceiling with the foot flexed while keeping the hips even. Some people may find this difficult, so it is recommended to start by holding this pose for only a few seconds. Repeat 6 to 8 times and change legs.
Common Mistakes and Important Notes
One of the most common mistakes that people make in this exercise is not keeping their back straight at the start of the routine. Arching the back may lead to an injury and indicates a lack of focus on the abdominals during the technique.
Remember that you have to exercise caution when engaging in lower back exercises such as the Hip Bridge. Do consult a health care provider if you have a medical condition that could be affected by these stretches.