self care- decompression bridge (glute activation + self traction)

5/26/2017

do you have-
- low back pain
- tight hip flexors
- sit a lot
- tight piriformi
- pelvis instability
- decompressed discs

if you do- this self care exercise is a great one to get your started on your path to pain free, functional movement everyday.

this exercise was adapted/inspired by foundation training- by dr. eric goodman. https://www.foundationtraining.com/

starting position: lying on your back with legs and feet together. bend knees.
1. draw in lower abdomen and activate your core and hold this thru the entire exercise
2. lightly squeeze your legs together and elevate your pelvis.
3. once elevated into bridge position, pull your feet toward your body. creating traction and decompression of the spine. hold up to 5 sec. or until perfect form is compromised.

repeat 8-10x daily,

for more tips and tricks check out our website, self care guide and stay tuned for our self care online membership! coming late summer 2017.

sign up for our self care classes every month at our facility in camarillo ca.

fhwellnes-ca.com 805.586.4694 [email protected]

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