Those of us with old injuries, who work all day sitting at an office, or just suffer from chronic lower back pain, need a way to both alleviate that pain, and strengthen the surrounding muscles.

Dr. Dana of West End Chiropractic describes two separate exercises: the pelvic bridge and the pelvic bridge with leg raise addition.

Pelvic Bridge

- Lay flat on your back with knees up in the air, and feet flat on the ground.
- Lift the hips off the ground about a fists distance up.
- Hold for roughly one to two seconds.
- Slowly lower the hips back to the ground.
- Focus on squeezing the glute muscles to take pressure off the low back, and put the power in the hips.

Pelvic Bridge with Leg Kick

- Lay flat on your back with knees up in the air, and feet flat on the ground.
- Lift the hips off the ground about a fists distance up.
- Kick the leg out until the knees are level and the leg is straight.
- Hold for a few seconds at the top of the leg kick.
- Slowly bring the leg back to the starting position, and repeat as many times as necessary.

Check out West End Chiropractic, and more information from the website below:

[ Ссылка ]

For more videos featuring West End Chiropractic, and Dr. Dana Schomberg, check out FlexWell:

First Time Chiropractic Visit at West End:
[ Ссылка ]

Routine full-body maintenance adjustment:
[ Ссылка ]

свернуть