Скачать или смотреть Bridge with Chest Press

In this video I am demonstrating the hip hinge bridge with a chest press exercise. This exercise is great for strengthening the back muscles, hips, and thighs while also including arm work.

Instructions:
1) Lay on your back with your knees bent and feet flat. Feet should be hip width apart with knees straight up towards the ceiling and stacked on top of the ankles. Make sure your toes are in line together. Find a neutral spinal position. Hold on to hand weights in each hand at your chest.
2) Engage your abdominal muscles.
3) Keeping the abdominals engaged, lift your hips up off of the floor trying to create a straight line from your knees to your shoulders. Try to keep your back as flat as possible. The movement should be hinging around the hips with minimal movement of the spine. You want the trunk to move as one unit.
4) Slowly lower your hips back down to the floor.
5) Arm options:
-Press your hands up towards the ceiling WHILE you bridge up. Bring them down as you lower your hips down.
-Press your hands up towards the ceiling AFTER you perform your bridge.
-Press your hands up towards the ceiling and HOLD it there throughout the bridge repetitions.

Repeat exercise as prescribed by your physical therapist. Use a weight that has been prescribed by your physical therapist.


TIPS:
-The motion should be a hinging at the hips with a flat spine. DO NOT let your lower back arch or flatten. You DO NOT want to perform a pelvic tilt with this exercise.
-Engaging your abdominals and bracing your core is essential for this exercise. If you need help learning how to do this, check out our TA bracing video for more instruction.
-As you press your hands up towards the ceiling, make sure to keep your shoulders away from your ears.

DISCLAIMER:
This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention