|Prime Movers|| |
|Physio Tips|| |
In order to prevent pain and injury it is important to become aware of what your neutral position is while in different postures and performing different functional activities. Take time before doing this exercise to familiarize yourself with what this feels like in sidelying.
The side bridging exercise, whether done on the floor or the exercise ball biases the muscles on your side including your hips. I see people in the clinic with back pain that respond very well to side bridging exercises because often a main contributor to their pain is weak hip muscles. Hip muscle weakness results in an increase in lumbopelvic movement, aggravating irritable joints in the lower back.
The natural progression of the side bridge/side plank is as follows:
Hold this position for 10 seconds.
Hold this position for 20 seconds.
Hold this position for 30 seconds or more.
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