Let’s talk about bridging! This seemingly simple exercise has the potential to create new nerve connection through the whole body - from ARMS through TRUNK and PELVIS to LEGS (or perhaps in the other direction!). But that will only happen with the right balance of engagement. So, what’s the right balance?
While the overall goal maybe to lift the hips, for creating new muscle connection it matters much more WHERE the firing is than HOW MUCH height you get. Prioritize keeping the pelvis in line with the spine as you lift, rather than leading with the ribs, as you can see Stephanie demonstrate in the compensation video.
Give this sequence a try:
1️⃣ Drop your shoulders toward your pelvis to feel your lats, lower trapezius, and serratus muscles contract.
2️⃣ Press through your heels as you engage your gluteus and lower abdominals.
3️⃣ Reach your knees out over your toes to open up the front of your hips.
4️⃣ If you feel your ribs lift away from your pelvis, relax the ribcage back so the pelvis leads.
5️⃣ Only go as high as you can feel that all four parts (arms, trunk, pelvis, legs) are engaged together - over time as your body learns what it means to integrate firing, that height will increase!
For SCI athletes who need assistance pressing through their legs or lifting their hips, have a helper pull back on your knees, and use a stretch band under your hips to initiate the lift.
For more information on our human-powered healing approach to spinal cord injury rehab & recovery, visit zebrafishneuro.com
Негізгі бет Фильм және анимация Spinal cord injury rehab & recovery exercises: tips & drills for better glute bridges/hip extension
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