Bridge Exercise Variations to strengthen your hips and core

Benefits of Performing Bridging Exercises

The bridge is a great exercise for strengthening your glutes, hamstrings, and core. These exercises are great to incorporate into a rehab program before introducing higher-level strength training.

Here are a few bridge exercise variations you can try:

1️⃣ Bridge Marches

2️⃣ Bridge Walk-Outs

3️⃣ Bridge with Foam-Roller

4️⃣ Single Leg Bridge

5️⃣ Single Leg Bridge with Slider

How to get back to running and avoid injuries

Injuries from running can be preventable if you prepare your body for the sport. One common cause of running pain/injury is a sudden increase in mileage, frequency and/or pace following a period of rest. Knowing how to increase your running workload over time can help prevent repetitive stress injuries from occurring.

Here are a few rules that can guide you on how to properly increase your weekly mileage:

1️⃣ If you don't have any prior running experience, start with a walk/jog combination (0.1 mile walk/0.1 mile jog up to 1 mile). If you have prior running experience and can run at least 3 miles, start with that as long as you don't experience any discomfort that alters your running mechanics.
2️⃣ Your pace should be at a comfortable intensity where you can easily have a conversation with someone.
3️⃣ Keep your running schedule to no more than 2-3 days a week with a day rest in between to start.
4️⃣ The 10% rule: increasing your total weekly mileage by no more than 10% per week. (if you ran 10 miles total in the week, the following week should not exceed 11 miles)

‼️These guidelines will help give you a general idea on how to safely increase your running load. Everybody is different and guidelines can change depending on your running experience and injury history.

If you are experiencing pain or currently dealing with an injury and need help, contact us for a discovery call!

Guidelines For Safe Exercise During Pregnancy

Can I still work out when I’m pregnant?

What exercises can I do and what can’t I do?

Is exercising going to cause anything bad to my baby during pregnancy? 

These are the concerns that moms get when they find out they’re pregnant. There are so many benefits of exercising during pregnancy, however, there are also some factors that we need to be aware of. As long as you understand the rules, you are good to go! 
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‼️If you have a history of chronic heart and lung disease, history of premature labor or diagnosed with the following: Placenta Previa*, Cervix Insufficiency*, Preeclampsia*, please consult with your OB/GYN and pelvic rehab physical therapist for a tailored exercises program. These conditions need to be monitored carefully when performing exercises. We do not want you to stop what you love doing, but there are some conditions that we need to be cautious.

🔑The first rule of thumb is to listen to your body! If you sense something is weird or just not right please stop what you’re doing and consult with your OB/GYN and pelvic rehab physical therapist. Do not overexert your body! 

*Placenta Previa: When the placenta lies low in the uterus, it may partly or completely cover the cervix. This is called placenta previa and can cause vaginal bleeding.
*Preeclampsia: A disorder during pregnancy or after childbirth in which high blood pressure and other signs of organ damage can occur.
*Cervical Insufficiency: A condition in which the cervix is unable to hold a pregnancy in the second trimester.

Click Below to download the full guidelines

includes postures to avoid, types of exercises that are safe to perform and an exercise regimen