The Bridge and Variations described by Toronto Physiotherapist Dev Chengkalath:

An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.

The basic bridge is an excellent exercise that accomplishes both the above goals.

Start by lying on your back, both knees bent and your hands by your sides.

From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.

Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.

Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.

While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.

Remember to breath normally.

Complete your desired number of sets and repetitions.

Marching Bridge:

Start with the same set-up as the basic bridge.

At the top position, lift one leg up, keeping the knee bent and then return it back to the ground. Alternate between left and right legs while keeping the hips up, core tight and torso rigid.

One Leg Alternating Bridge

Same set-up as the previous two bridge variations, however, at the top position, alternate extending a leg out. Maintain your tight core, neutral spine and extended hip position while breathing normally.

One Leg Bridge:

This is the most challenging variation of the bridge discussed here.

Instead of starting with both knees bent, start with one leg extended out.

From this starting position, go through the bridging movement, keeping that leg extended.

Once you return to the starting position, alternate legs.

This variation is quite challenging and should only be attempted when you have mastered the other three variations.

Key points:

-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-at the top of the basic bridge, alternate extending your knees
-at the top of the marching bridge, alternate lifting your bent knees
-at the top of the one leg alternating bridge, extend your leg at the knee
-start and end the one leg bridge with one knee bent and one leg straight
-breathe normally throughout the exercise

Duration : 0:2:55

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The Squat and Variations Described By Toronto Physiotherapist Dev Chengkalath.

Sit to stand:

This simple variation of the squat is an extremely functional low back pain rehabilitation exercise that will help you retrain one of your most common movement patterns.

When executed properly, this exercise will dramatically improve your hip mobility and increase your lumbar spine stability.

In order to complete this movement correctly, make sure you are a pushing your hips backwards into the seat while keeping your low back immobile. There should be little to no movement that takes place around your lumbar spine.

This movement should be done under control and you shouldn’t allow yourself to “plop” into the seat.

To stand back up, squeeze your buttocks to extend your hips and push yourself up off the seat. Make sure that there is no movement though the lower back.

Squat:

Use the same movements as the sit to stand, however, in this case, there is no chair used.

Squat down as low as you can while still keeping your torso in the neutral position, with no excessive rounding or arching.

With both variations, imagine spreading the floor apart with your feet, as though you are pulling taffy apart. This will activate your hip stabilizers and improve activation of the glutes.

Key Points:

-keep your head and chest up
-when sitting, push the hips back
-keep the spine in neutral, no excess rounding or arching
-movement should come through your hips, not your back
-spreading the floor apart to activate your hip stabilizers

Duration : 0:2:14

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Dev Chengkalath: Canada’s leading Authority in Human Movement

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Duration : 0:2:57

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