|Starting Position|| |
|Prime Movers|| |
|Physio Tips|| |
|This ball bridging exercise is a good progression from the
bridging exercise. If you are able to hold a bridge with good form,
no shaking or sagging for 60 seconds, then you are ready to try
introducing a little dynamic movement. Keep your movements small to
start. You are asking your stabilizing muscles to control movement,
rather than just control a position. Your stabilizing muscles may not be
used to stabilizing you in the new positions so work on this gradually.
Start by taking your feet around just to the 11:00 position, return to
the 12:00 position, stop, then try around to the 1:00 position. Never
underestimate the difficulty of these exercises. It is all about control
rather than brute strength. If you can't control the movement you just
leave yourself open to injury.
Remember, if you start to shake or sag, this is a sign that the exercise is done. Take a rest before attempting it again. The small stabilizing muscles around your spine are the muscles that control the fine movements at the joints in your spine. When they fatigue, the larger muscles around them try to take over. They are not designed for fine motor control so their use results in shaking. Overuse of the larger muscles when you have no control of the smaller stabilizing muscles is what can result in injury.
hold each position for 5 seconds
hold each position for 30 seconds
hold each position for 60 seconds or more