Side Bridging/Side Plank
Starting
Position
- This side bridging
exercise requires you to lie on your side with your forearm on the
floor under your shoulder, and your feet stacked together
Action
- Lift your hip off the
floor, creating a straight line from heel to shoulder and keeping your
head in line with your spine.
Prime
Movers
- Side trunk muscles
are emphasized in this exercise - hip abductors, quadratus
lumborum, etc.
- Abdominal obliques,
latissimus dorsi are also very active.
Physio
Tips
- Side bridges improve
the stability of all the muscles surrounding your spine and stomach.
- Researchers have found
that men who can perform the side bridge effectively are less likely to
encounter back
troubles.
- If you find this
difficult try the easier exercise below: Side Bridge on
Knees
- Be sure to keep your
arm vertical, elbow under your shoulder. An elbow too far forward will
put too much strain on your shoulder
Progression
This
exercise works well in any beginner
workout.
If you are finding it difficult try side bridging on your knees. This
is a much more elementary exercise we often use in the clinic for those
recovering from back injuries. If you have a history of back problems
or have pain seek the advice of your
physical
therapist prior to trying any of
these exercises. With a history of back pain you may need to start with
an even easier exercise.
Side
Bridging on your Knees
- Lie on your side on
the floor with your forearm under your shoulder and knees bent stacked
on one another.
- Hips should remain
straight. Don't flex your hips.
- Lift your pelvis up
off the floor so that you form a straight line from your knees to your
head. Your weight should been distributed between your knees and your
forearm.
- Concentrate on
breathing normally and keeping your abdominals tight, maintaining
neutral
position.
- Hold this until you
are no longer able to stay straight, feel yourself sag, or start to
shake.
- Rest for a minute or
two.
- Repeat this two more
times.
- Perform this daily
until you can hold this exercise for 30 seconds
- Once you are able to
hold this side plank on your knees for 30 seconds with little effort
you are ready to attempt it on your feet.
Hold this position for
5 seconds and repeat 10 times.
Hold this position for
10 seconds and repeat 10 times.
Hold this position for
45 seconds and repeat 5 times.
