COMPENSATION: Avoid letting the knees cave in or bow out. Keep equal weight distribution in both feet, and try not to let your hips shift left or right. Keep a neutral spine by keeping your core engaged to avoid having a over-arched or rounded back.
FEEL: This should feel like a lower body workout and may get your heart rate up. Your quads and glutes will be burning with this exercise.
COMPENSATION: Do not lose the bottom of your squat, only pulse up and down a small amount. All of the same rules apply with your general squat form, good alignment and quality over speed!
FEEL: You should feel your shoulders, chest, and triceps work with this exercise.
COMPENSATION: Keep your body in a straight line, don’t hinge at the hips. Stay evenly balanced through both arms as you lower down and push up
FEEL: This should feel like an upper body workout, your shoulders, chest, and triceps. You should also feel your core and your glutes/quads working to maintain a straight body from your knees to the back of your head.
COMPENSATION: Keep your body in a straight line, don’t hike your hips high in the air or let your butt sag to the ground. Stay evenly balanced through both arms as you lower down and push up.
FEEL: This should feel like an upper body workout, your shoulders, chest, and triceps. You should also feel your core and your glutes/quads working to maintain a straight body from your heels to the back of your head.
COMPENSATION: Keep your body in a straight line, don’t hike your hips high in the air or let your butt sag to the ground. Stay evenly balanced through both arms as you lower down and push up.
FEEL: This should feel like an upper body workout, your shoulders, chest, and triceps. You should also feel your core and your glutes/quads working to maintain a straight body from your heels to the back of your head.
COMPENSATION: Keep your body in a straight line, don’t hike your hips high in the air or let your butt sag to the ground. Stay evenly balanced through both arms as you lower down and push up.
SLOW!
HOW: In a standing position, bring your feet in at about shoulder width apart. Keeping your knees straight, bend forward at the hips and attempt to touch your toes or the ground in front of your toes. Go as far as you can comfortably stretch with no pain. Hold that for the prescribed amount of time.
FEEL: You should feel a stretch in the back of your thigh.
COMPENSATION: Don’t bend your knees, keep them straight.
FEEL: You should feel your glutes work to control this motion. At no point should you feel your low back muscles doing the lifting motion. If you feel it only in your hamstrings, try bending your knees a bit more and repeat.
COMPENSATION: Avoid arching at the low back as you perform this.
Bridging Progressions
Got BACK PAIN? – Master the basics first
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The bridge is a FUNDAMENTAL phase I rehab exercise for countless reasons:
➡Introducing someone in pain to general movement.
➡Learning to activate and use the glutes as a primary mover over the hamstrings, adductors, or erector spinae muscles
➡Introducing the concept of abdominal core control and a stable spine while the hip joint moves
➡Low fear movement – laying on your back and lifting your hips up. “Just as you do everyday in bed to scoot over”
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Far too often progressions of the double leg bridge are neglected, and simply a new exercise is chosen once someone “gets down” the double leg bridge. Once a patient develops a level of comfort and confidence with an exercise, don’t be so gung-ho to change it up for a harder exercise. Instead, I encourage you to think of microprogressions (changes to the same exercise) instead of macroprogressions (choosing a completely new exercise) when it comes to a rehab program – especially when someone is fearful of new movements/exercises.
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Progressions and one (of many) rationales:
2️⃣Bridge taps for introduction of single limb loading and introduction of transverse plane loading through the hip as well as the core
3️⃣Single leg bridge with leg supported. While not encouraged, the patient can still derive some stability from the top leg pushing into the bottom leg
4️⃣Single leg bridge unsupported with short lever. Shorter lever is easier.
5️⃣Single leg bridge unsupported with long lever. Longer lever is harder.
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Happy hip thrusting!
FEEL: You should feel the abdominal muscles engaging while you perform this exercise.
COMPENSATION: Do not let your low back arch
NB - DO WITH STRAIGHT LEGS NOT BENT (ball rests on shin)
HOW: Begin by laying on your back for this exercise, knees over hips and hands over shoulders- with a swiss ball in between both. Then bring your hands and knees together by squeezing the swiss ball. Slowly drop one leg and the opposite arm to the floor.
FEEL: You will be feeling this in your core especially as you squeeze the arms and legs together.
Compensation: Avoid allowing the low back to arch as you perform this exercise.
FEEL: You should feel the side towards the floor working, from your outer hips to outer core and shoulder that is against the floor.
COMPENSATION: Avoid sagging your pelvis, hips, or shoulder as you bridge up into this position.
FEEL: You will feel your shoulder, hip, and core working – specifically the side facing the floor.
COMPENSATION: Avoid allowing your shoulder blade to sag back. Avoid allowing your hips to dip towards the floor when holding at the top
FEEL: This should feel like a full-body exercise. Your shoulder and shoulder blade muscles will be working as well as your hip, back, and stomach muscles. You will especially feel your right hip and core muscles working if you’re laying on your right side. Follow the video for other cues and tips.
COMPENSATION: Do not let your hips or shoulder sag, do not let your body rotate. Do not let the leg in the air sag down
FEEL: You should feel all the muscles in your stomach working to hold this position. You may also feel your shoulder and chest muscles working.
COMPENSATION: Do not arch your low back, let your hips sag to the ground, or stick your hips too high in the air
FEEL: This should feel like a lower body workout and will get your heart rate up. You should feel your quads and glutes primarily working with this exercise, specifically the front leg. Think of the back leg as a kickstand to just help with balance, try to keep at least 80% of your weight on the front leg.
COMPENSATION: All of the same rules apply when it comes to lunge form, do not let your upper body lean side to side. Do not let your knee cave in, do not let your pelvis sway side to side, do not lean back too much and have too much weight on your back leg.
FEEL: You should feel at least 80% of your weight is on the front leg. This is the leg that will be doing most of the work, with your quads and glutes getting a workout.
COMPENSATION: Do not take too short or too long of a step, maintain space in between your feet, you don’t have to step back as if your feet are exactly in line with one another. Don’t lose balance or put too much weight on the back leg.
FEEL: Your should feel your glutes, quadriceps, and hamstrings working on both sides
COMPENSATION: Don’t let your knee cave in
FEEL: You will feel the leg that is in front doing most of the work, with your thigh and butt muscles working.
COMPENSATION: Do not lean side-to-side or lean back, keep your weight mostly on your front foot. Perform the split squat with good form by not letting your knee collapse in or bow out, do not let your pelvis drop.
FEEL: You should feel like your balance is being challenged. If you’re having difficulty maintaining your balance, use fingertips on the surface near you as needed or try to focus on an object in the distance or near you with your eyes.
COMPENSATION: Try not leaning too much side to side or forward/backward. Put your foot down or grab the wall or sturdy object to avoid a fall if you lose your balance.