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Bridging Exercise

As we discussed in the January Activity Avenue, a few simple stretches may help decrease the tensions and ill effects of our sedentary lifestyles. The bridging exercise shown below will help you strengthen you gluteal (buttocks) and abdominal muscles while you open your hip joint and lengthen your spine.
 
 
Step 1
 
Lay on your back, knees bent and feet flat on floor. Remain still for 2 -3 breaths and scan your body to feel if right and left sides are in even contact with the floor.
 
Step 2
 
Draw your lower abdominals in gently, and slowly lift your tailbone and spine off the floor. Your knees should stay in line with your hips and feet, avoid dropping them inward.
 
Step 3
 
Extend your hips up toward the ceiling until you are in a comfortable fully extended position. If this is uncomfortable for your body, stop half way as in Figure B.

Pause for 5-10 seconds while performing normal breathes. Slowly return your hips to the floor. Repeat for 3–10 repetitions.
 
 
Bridging Exercise; UW Carbone Cancer Center Activity Avenue
Bridging Exercise Step 2; UW Carbone Cancer Center Activity Avenue
Bridging Step 3; UW Carbone Cancer Center Activity Avenue

Figure A: Step 1

 Figure B: Step 2

Figure C: Step 3