Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Spinal stability: bridge

4-2e

Summary:

Bridge Exercise focusing on the 3 primary groups of spinal stabilizers (transversus abdominus, pelvic floor, multifidii), also incorporating the deep longitudinal system (erector spinae, hamstrings) and glute max

Description:

For some situations, there is a need to master TA/pelvic floor/multifidus activation prior to this exercise.

  • laying on back, knees bent, pull up pelvic floor (peeing muscles), pull front hip bones together (TA), pull up posterior pelvic floor muscles, pull back hip bones together (multifidus)
  • hold the above while you gradually come up into a bridge, hold for up to 5 seconds, then lower
  • if you need to reduce hamstring activity, gently press your heels into the floor and away from you (encouraging quadriceps can inhibit hamstrings)
  • use band around thighs to increase gluteus medius activity (if instructed to do so)

Tags: inner unit, core stability, transversus abdominus, pelvic floor, multifidii, bridge