The side bridge - Deepstash
The side bridge

The side bridge

To tighten the muscles and reduce your risk of back pain, the side bridge is a good exercise to complete. Lie on your side with your weight resting on your forearm, so that your body is in a diagonal line, with your upper leg directly on top of your lower leg.

Then lift your hips upwards so that your body is supported by the lower part of your legs and your forearm. Then repeat the exercise on the opposing side. The side bridge will also improve your core and back muscles.

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Musculature Fitness And Posture

  • Muscles with reduced flexibility limit your range of motion and over time it may lead to posture issues.
  • The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Imbalances in one muscle affect the others.

Maintain good posture

Maintain good posture

Aim to be seated with your feet resting flat on the floor, and with your hips and lower back supported by the chair. At the same time, your knees should be flexed to approximately 90˚, and your elbows should be slightly flexed, with your forearms resting comfortably on the desk surface.

How to set up a routine

  • Get in three sets of 8-10 reps of four movements, two for your upper body, and two for your lower body.
  • You can "super-set" or alternate to make them go quicker. (one lower body, then an upper body exercise, so one half of your body is resting while the other is working.)
  • ...

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