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

5/26/2017

10 Comments

 

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/
Picture
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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  • WELCOME
    • About US >
      • Our Services (What We Do)
      • Our Team (Who We Are)
      • Our Location (Where We Are)
      • Visit Us
      • BUY A GIFT CERTIFICATE
      • Our Goal
  • MAKE AN APPOINTMENT
  • MEMBERSHIP
    • FH Wellness Membership
  • Free Self Care Guide
    • Foot and Ankle Selfcare
    • NUTRITION AT HOME >
      • Recipes
    • Stretching Level 1- Upper Body Basics
    • Stretching Level 1 - Lower Body Basics
    • FHW Blog
  • RED LIGHT + INFRARED LIGHT THERAPY
  • Testimonials