Side Bridge your way to spinal stability

As you may recall, last Sage Suggestion we focused on abdominal bracing as a way to support and stabilize the spine. To recap, bracing is the gentle tightening of the core muscles as if being tickled or resisting a light push. It is not drawing in teh abdomen, which in fact reduces the muscles mechanical advantage, but rather a mild tensing or pushing out. Hopefully you have been able to practice bracing in a variety of positions, all while maintaining normal breathing. The next step in the progression of safe core stability exercises is bracing while performing a modified side bridge. Research shows that the side bridge exercise maximally engages the lateral core musculature all while minimizing compressive loads on the spinal joints and discs.

Procedure:

Begin on your yoga matt lying on your side, with your knees bent at 90 degrees. Prop yourself up on your downside elbow with the forearm out flat for balance. Next, brace your spine and then lift your hips up in the air and forward so your shoulders, hips and knees are all in a straight line. Hold for two complete breaths and then slowly lower your hips back down. Complete 5-10 pain free repititions and repeat daily to build endurance. When ready, progress from the knee contact to legs straight and using your feet as contacts.