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Q&A for How to Perform the Bridge Exercise
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QuestionHow do you do a cobra pose?Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.Start by lying face-down in the prone position, with your hands beneath your shoulders and your thumbs beneath your armpits. While keeping your hips on the ground, slowly use your hands to push your head and shoulders away, so your shoulders come up and you slightly arch your back. Don't excessively look up while in this pose--just keep your head neutral and facing forward.
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QuestionWhat about the bridge with hands?Community AnswerKeep your hands steady. Keep your hands facing your ankle, it will give you more strength and stability.
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QuestionHow do I come up from a bridge with my hands?Community AnswerPlace your hands next to your ears, fingers pointed toward your feet, elbows directly overhead. Press into your hands and tilt the head so the the top of the head is on the floor. Press into your hands, lifting the head off the floor and arching the back. Take care that the bend is evenly distributed over your entire spine and not just in your lower back, or you will hurt yourself. Also, please make sure that you have sufficient arm strength and shoulder flexibility to perform the action, or, again, you can injure yourself.
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QuestionHow long do I do it until I see results?shanes catCommunity Answer4-5 weeks. Don't be disheartened if you don't see changes immediately, because after all your hard work, you'll look great!
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QuestionWhat are some exercises I can do to tighten my core?Buggylu25Top AnswererTry doing crunches, sit-ups, coccyx sits and trunk twists to work on engaging the core.
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