286 Figure 9-28 Hip mobilization with glute activation: Shoulder bridge (glute bridge)
Objective: To improve hip mobility and stability and core stability by activating the gluteal muscle groups Preparation and position:
• Lie supine with knees bent and the feet placed flat on the floor, aligning the anterior superior iliac spine (ASIS) with the knee and second toe (a).
• Engage the core muscles to stabilize the lumbar spine in the neutral position and maintain this position throughout the exercise. A common mistake made during this exercise is an increased lordosis in the up or “bridge” position due to a lack of lumbar stability. Recognizing the frequency of this compensation, full activation of the abdominals to tilt the pelvis posteriorly may be needed initially to prevent any increase in lordosis.
Exercise:
• Exhale and activate the gluteal muscles to elevate the hips off the floor into hip extension without increasing lordosis (b).
• Perform one or two sets of five to 10 controlled repetitions per side, holding the end range of motion for one or two seconds, with 30-second rest intervals between sets.
Progression: From the starting position, gently pull one knee toward the chest, tilting the pelvis posteriorly, and hold this knee to the chest while raising the body into the bridge position (c).
Progression: Place a riser or pad under the thoracic spine. This permits additional thoracic extension and increases the core challenge (d).
CHAPTER 9 FUNCTIONAL PROGRAMMING FOR STABILITY-MOBILITY AND MOVEMENT | ACE PERSONAL TRAINER MANUAL
