Incorporating The Bridge

Incorporating The Bridge

 

The bridge is a common exercise prescribed to clients suffering from lower back pain.  Many of these  patients commonly present with crossed-pelvic syndrome (weak glutes and abs, tight hamstrings and hip flexors).  They have overworked hamstrings and underworked gluteals.  Upon performing the bridge, most will initiate the extension movement by firing their hamstrings, instead of their glutes.  Our goal is to teach them how to engage their gluteals first.  This will carryover into functional activities such as squatting.  Start by teaching a "Glute Set."  To do this, you have your client lie on their back and clench their butt.  The cue "pinch a dime" works well.  Then perform this same technique with your client lying on his/her back with their knees bent and feet flat on the floor.  "Pinch a dime" again.  Repeat this without any actual lifting of the pelvis until it is performed without hamstring contraction.  Palpate their hamstrings to ensure this.  Then, have them perform this technique and lift the hips off the floor.  If the hamstring are still firing early, having your client attempt the bridge with their toes touching a wall may help.  In this position, upon attempting the lift, gently ask your client to push their toes into the wall as if trying to extend the knees.  Contracting the quadriceps here, will inhibit the hamstrings from firing, and the glutes will do the work.  Have your client repeat this until it becomes habit.  Then check out the quality of their squat and see if it has improved.