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
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Sit on the floor and put your heels as close to your body as possible.
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Slowly lower your body to a flat position.
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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:-
Repeat step 3 in the basic bridge.
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Use your back muscles to raise one heel without shift your body weight.
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Hold for 2 seconds then lower to a flat position.
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Modification 2:
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Repeat step 3 in the basic bridge.
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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.
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Modification 3:
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Repeat step 3 in the basic bridge.
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Use your back muscles to raise and straighten your leg without shifting your body weight.
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Hold for 2 seconds then lower to a flat position.
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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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