Fitness Training ScheduleLower Back Strength Through Bridges
When you are creating your fitness training schedule make sure and make time for bridges. The bridge is a great lower back exercise that also gives the glutes and the abdominals a whole lot of work. Many people who have lower back issues swear by the bridge as a way to key their lower back strong without the spinal loading that can aggravate those of us with lower back chronic injuries. It strengthens your core and corrects posture as well. When you consider all the benefits you have to ask yourself why wouldnt you do bridges?
Bridges are used extensively in yoga, martial arts, and wrestling to strengthen the lower back and give great flexibility to the spine thereby helping prevent injury. A fitness exercise program will strengthen the lower back through support muscles (the abdominals) and stretching. While these are important, building power in the lower back muscles is the best way to help prevent further injury which is why bridges should an essential part of your fitness routine.
Because bridges close the joints of the spine rather than leave them exposed (as with traditional weight exercises) the exercise itself is a very safe position. Injuries often occur when the spine is rounded forward which is always a concern when doing traditional weight lifting exercises for the lower back (deadlifts and good mornings).
Many of us who find ourselves sitting for extended periods of time, especially if you sit in front of a computer at work, often have postural issues. Again, when you are creating a fitness routine you want to pick exercises that will address this issue which is why bridges are so important. You can immediately feel the improvement in posture that bridges will give you. When done regularly bridges will reverse the poor posture sitting all day causes.
There are many variations of bridges. The simplest form is to lie on the ground with your knees bent and your heels pulled up close to your butt and your arms down by your sides with your palms flat on the floor. It is always good to do this exercise on an exercise pad or yoga matt. Inhale deeply and then push your hips up towards the ceiling as high as you can and hold for just a beat (half a second). As you release your hold at the top position exhale as you descend back to the floor in a controlled manner. Repeat for the desired number of repetitions. As you get stronger you will find you are able to push your hips higher. Continue to do this form of the exercise adding time to how long you hold the position at the top (e.g. 3 seconds for each repetition). If you can do 3 sets of 10 with 3 second holds you are ready to progress to the more challenging variations of the bridge.
Whether you buy a fitness training schedule off the internet, have a personal trainer to create one for you, or you develop your own fitness exercise program, make sure you make time for bridges. Your lower back will thank you for it.
Bridges are used extensively in yoga, martial arts, and wrestling to strengthen the lower back and give great flexibility to the spine thereby helping prevent injury. A fitness exercise program will strengthen the lower back through support muscles (the abdominals) and stretching. While these are important, building power in the lower back muscles is the best way to help prevent further injury which is why bridges should an essential part of your fitness routine.
Because bridges close the joints of the spine rather than leave them exposed (as with traditional weight exercises) the exercise itself is a very safe position. Injuries often occur when the spine is rounded forward which is always a concern when doing traditional weight lifting exercises for the lower back (deadlifts and good mornings).
Many of us who find ourselves sitting for extended periods of time, especially if you sit in front of a computer at work, often have postural issues. Again, when you are creating a fitness routine you want to pick exercises that will address this issue which is why bridges are so important. You can immediately feel the improvement in posture that bridges will give you. When done regularly bridges will reverse the poor posture sitting all day causes.
There are many variations of bridges. The simplest form is to lie on the ground with your knees bent and your heels pulled up close to your butt and your arms down by your sides with your palms flat on the floor. It is always good to do this exercise on an exercise pad or yoga matt. Inhale deeply and then push your hips up towards the ceiling as high as you can and hold for just a beat (half a second). As you release your hold at the top position exhale as you descend back to the floor in a controlled manner. Repeat for the desired number of repetitions. As you get stronger you will find you are able to push your hips higher. Continue to do this form of the exercise adding time to how long you hold the position at the top (e.g. 3 seconds for each repetition). If you can do 3 sets of 10 with 3 second holds you are ready to progress to the more challenging variations of the bridge.
Whether you buy a fitness training schedule off the internet, have a personal trainer to create one for you, or you develop your own fitness exercise program, make sure you make time for bridges. Your lower back will thank you for it.
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