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Exercises – core stability the gluteal bridge
- 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.