Advanced

Side Bridge

(Elbow and Ankle Support)

The following description is exactly how Dr. Stuart McGill explains this exercise.

-Placing the upper leg and foot in front of the lower leg and foot will enable longitudinal "rolling" of the torso to challenge both anterior and posterior portions of the abdominal wall.

-This advanced technique is to enhance the motor challenge of the side bridge. It involves transfering from one elbow to the other while abdominally bracing rather than repeatedly hiking the hips off the floor into the bridge position.

-Ensure that the rib cage is braced to the pelvis and that this rigidity is maintained through the full roll from one side to the other.

Common Mistakes

-Hips sag during the transition, the rib cage is not braced to the pelvis, they should move as a unit.

-Feet are on top of one another.

-Elbow is not Directly under shoulder.

-Lower back arches during the prone plank position.

-The scapula sags or retracts when in the prone plank position. It should be protracted.