Romford and Ilford Chiropractic Clinic

1. Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
The Gluteal Bridge
Step
1
Lying
on
the
back
with
hands
either
side
palms
facing
downward
and
knees
up,
tighten
the
abdominal
wall
’bracing’
and
buttocks
Step
2:
As
above
then
extend
one
leg
up
approximately
3
inches
off
the
floor
and
hold
for
8-­‐10
seconds.
Repeat
with
alternate
leg.
Repeat
2-­‐3
times
–
increasing
to
20
-­‐30
second
holds.
Step
3:
Lie
on
the
floor
with
knees
bent.
Squeeze
your
gluteals
and
then
push
your
hips
up
until
there
is
a
straight
line
through
knee
and
hip
to
upper
body.
Shoulders
remain
on
the
floor.
Try
not
to
over
extend
flaring
the
hips
which
pushes
the
ribs
into
hypertension.
Hold
position.
Start
at
5
reps
of
10
sec
holds.
No
pillow
required.
Ensure
you
check
with
your
practitioner
before
progressing.
Step
4:
Follow
step
3.
Then
extend
the
leg
outwards
to
form
a
45
degree
angle
keeping
the
hips
up.
Start
at
5
reps
of
10
secs
holds.
Then
alternate
to
the
opposite
leg
and
repeat.