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, alternate leg



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


To be truly effective, need to master TA/pelvic floor/multifidus activation and bridging, prior to this exercsie.

  • 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 come up into a bridge, then alternate leg lifts (use band around thighs if instructed to do so)

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