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

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 fhwteam@fhwellness-ca.com
​