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Marching bridge

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Are you a runner who is returning from an injury? Do you get back pain when you walk for a while? Maybe you been getting lower back pain in the gym or simply want an exercise progression? Or do you want to save time and get stronger whilst you stretch out your hip flexors at the same time?

This movement is your stepping stone to a single leg bridge and has it all!

Bridging, helps open the front of your hips which gives you better hip extension. If you are a runner or walk a lot, this is really important! By getting good hip extension then you will have more power to push forwards! This means your movement will be quicker, and more efficient!

If you are returning from an injury this is also one of the stepping stones to moving towards single leg work!

Top tips

  1. Remember your pelvic clock 
    Try to keep your hip bones level. Knowing your pelvic clock will help with this. If you feel it in your back, see if you can tilt your pelvis towards 12 a little more. Your 3-9 on the clock needs to remain level!
  2. It is all in the feet
    Press your heels down into the floor to activate the back of your legs rather than lifting from your back. Your feet should trigger the movement in your hips and spine. By pressing harder into one foot, it also allows the other to lift easier. A great tip for those harder exercises to come.
  3. Let your spine move freely
    Rather than peeling off the floor, try to create space. Pull your heels towards your glutes and send your knees over your feet to create space in your hips. Try to go back down by going along the mat rather than just down.
  4. Let your legs do the work
    Feel your body hang off your legs. If your shoulder blades are on the floor and you can breathe this will help.
  5. Go for parallel
    If your knee is falling across your body when you lift the leg, try to re-stack your pelvis in 3-9 on the clock and pull the leg out.  This requires hip differentiation!

Remember, if you are aiming to run, you need to move onto the balls of your feet please link this to the video of bridge on toes once you understand this movement.

Education is key

These exercises are designed for us to give to our clients. If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask please link to a contact form which opens in the same page. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!

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