Modified Bridge for Back Strength

The 3 modifications of the bridge exercise.  When you can’t exercise standing or sitting, this is the next best thing.  Because this is a strength exercise, only perform this when you can move and stretch with no pain.

Here are the step:

Basic Bridge

  1. Sit on the floor and put your heels as close to your body as possible.

  2. Slowly lower your body to a flat position.

  3. Lift your hips by contracting your glutes (butt muscles) and hamstrings to a level even with your knees and shoulders, if possible.  Hold for 2 seconds, then lower to a flat position. Modification 1:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise one heel without shift your body weight.

    3. Hold for 2 seconds then lower to a flat position.

  4. Modification 2:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise your entire foot off the floor without shifting your body weight. 3. Hold for 2 seconds then lower to a flat position.

  5. Modification 3:

    1. Repeat step 3 in the basic bridge.

    2. Use your back muscles to raise and straighten your leg without shifting your body weight. 

    3. Hold for 2 seconds then lower to a flat position.

For each modification, raise and lower the left and right three times for 2 seconds to start .  Then add more time after the back feels stronger.  Your stronger back will give you confidence to move without injury, and improve your balance.

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