< strong>Bridge (Bridge) is also called glute bridge, lying on your back and pushing your hips! The bridge pose is a great move for butt training!
However, many people are prone to make a common mistake when performing bridge poses, which results in low exercise effectiveness and the risk of injury!
This mistake is lumbar hyperextension!
The bridge pose mainly develops our hip extension strength (the gluteus maximus is the agonist muscle of hip extension), while the spine is responsible for stabilizing the trunk and transmitting power, and does not produce movement!
Many people have this problem due to insufficient lumbar stability or excessive hip extension when lifting. The lumbar spine extends out! This causes the lumbar spine to move away from the neutral position, causing the intervertebral disc to be squeezed by uneven pressure! Causes lower back pain!
Remember: When performing the bridge pose, it is not to push the buttocks as high as possible, but to keep the shoulders to the knees in a straight line and contract the gluteal muscles (clamp the buttocks) , relax the muscles on the back of your thighs.
During the movement, make full use of your core muscles, tighten your abdomen, and maintain the stability and neutrality of your trunk!
