Two-Leg Bridge
-Lie on your back and position
your low back in neutral.
-Picture a real expensive GOLD
coin between the cheeks of your
buttocks and SQUEEZE it. This
will tend to minimize the involve-
ment of the hamstrings.
-In a toes up position, lift your
hips off the ground while you
squeeze the imaginary coin
during the entire set.
-Squeezing the butt cheeks
should NOT involve performing any tilting of the spine.
Note: Many people have weak buttocks muscles and as a compensation, use their hamstrings. This simple 'expensive coin' visualization exercise can help activate the buttocks muscles.
This concept should be applied to any supine bridging exercise.
Competency Criteria
-Client is able to lift hips up symmetrically (and keep them up) without any back pain.
-Client does NOT perform any tilting in the spine when doing this exercise, but maintains a neutral spine.
-Client does not get a cramp in hamstrings, if they do, they are not squeezing hard enough from their buttocks. Remember the 'expensive coin' visual. Sometimes lifting the toes can decrease cramping of the hamstrings.
