Spine Health Exercises: Isometric Pelvic Bridge with Ankle Plantar Flexion and Dorsiflexion

***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.

Isometric Pelvic Bridge with Ankle Plantar Flexion and Dorsiflexion
Supine. Hips flexed, knees flexed and feet flat on floor.
Arms by sides, hands under gluteal area or hands on lower abdomen.
Keep scapulae on floor.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Raise heels off floor by performing active plantar flexion.
Flex gluteal muscles and hamstrings.
Hold isometric contraction. Start with two seconds and build to six seconds.
Slowly lower pelvis.
Next rep or set, raise toes off floor by performing with active ankle dorsiflexion. Can perform alternating reps of plantar and dorsiflexion or separate sets of each ankle position.
Build to fifteen reps in each ankle position.

Isometric Pelvic Bridge with Banded Hip External Rotation
Supine. Hips flexed, knees flexed and feet flat on floor.
Resistance band wrapped around bilateral distal thighs and bilateral midfoot.
Arms by sides or hands under gluteal area. Keep scapulae on floor.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Externally rotate bilateral hips.
Hold isometric contraction. Start with two seconds and build to six seconds.
Return to starting position. Build to fifteen repetitions.

Isometric Pelvic Bridge with Isometric Hip Adduction
Supine. Hips flexed, knees flexed and feet flat on floor.
Arms by sides, hands under gluteal area or hands on abdomen.
Keep scapulae on floor.
Squeeze a small ball between knees by contracting hip adductor muscles. Hold this position through entire exercise.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Flex gluteal muscles, hamstrings and adductors.
Hold isometric contraction. Start with two seconds and build to six seconds.
Build to fifteen reps.

Isometric Pelvic Bridge
Supine. Hips flexed, knees flexed and feet flat on floor.
Arms by sides or hands under gluteal area.
Keep scapulae on floor.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Flex gluteal muscles and hamstrings.
Hold isometric contraction for two to six seconds.
Return to starting position. Build to fifteen repetitions.

Isometric Unilateral Pelvic Bridge
Supine. Hips flexed, knees flexed and feet flat on floor.
Arms by sides or hands under gluteal area.
Keep scapulae on floor.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Raise one foot off floor.
Flex hamstrings and gluteal muscles.
Hold isometric contraction for two to six seconds.
Lower foot. Return to starting position.
Build to fifteen repetitions with each leg.

Elevated Isometric Pelvic Bridge
Supine. Scapula contacting exercise bench.
Hips flexed, knees flexed and feet flat on floor.
Fingers interlaced. Hands resting on stomach.
Lower pelvis as far as possible through a pain free range of motion.
Raise pelvis until spine, pelvis and thighs are in a straight line.
Flex hamstrings and gluteal muscles.
Hold isometric contraction for two to six seconds.
Return to starting position. Build to fifteen repetitions.

Reference
3 Essential Moves for Powerhouse Hamstrings
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The hamstrings consists of three muscles spanning the entire length of the posterior thigh. From the inner to the outer region, the semimembranosus, semitendinosus and bicep femoris make up the hamstring muscle group. They originate on the ischial tuberosity, a bone in the gluteal region, and attach below the knee. The double headed bicep femoris contains a long head and a short head. The hamstrings cross two joints, the hips and the knees.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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