Glute Bridges and back pain - Don't flex the spine! | Feat. Tim Keeley | No.70 | Physio REHAB
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- Опубліковано 29 тра 2016
- #glutes #glutebridge #hiphinge #deadlift
Glute bridges are essential for getting correct hip extension in a hip hinge, deadlift and squat pattern and is one of the fundamental core rehabilitation exercises. Tim teaches the correct abdominal bracing movement and neutral spine position for the bridge lift and tips on how to activate you glutes and not overuse the lower back.
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This is by far the best example and well explained glute bridge exercise I ran across yet.
Great news! Glad you found it helpful 😄
Sir your voice could not be heard even on full volume, use a mike Sir.
was easy to hear, also it's mic@@zahidameher1697
Thank you for talking about correct form and safety. I need this.
Thank you kindly. Most important tip regarding posterior tilt, so as not to hurt an already bad back with a disc problem that I have. Bless you.
You are the only one who explained how to tighten core. That one blow changed everything!!!! UA-camrs keep saying tighten your core and I end up flexing my core where it is like bulging but they said only to engage so I thought that was okay. But no! U explained it correctly!!!
Thanks for this!!!
Great! Glad it worked!
This really explains how I messed up my lower back 😞 Wish I had seen this video before ever doing any form of glute bridge or hip thrust! I’ve been over tilting my pelvis every time doing these.. yikes!! Thanks for the clear and precise information. Once my lower back recovers I’m gonna make damn sure my spine is neutral when doing any form of posterior chain workouts. This information is a life saver (back saver) 😅👍
Great! Have a look at the glute thruster video too
Thanks for this Tim ! really helpful and i like that you explain the movements in detail !
Tim, u deserve a medal mate! Thank you for all that you've taught me through your vdos! Stay blessed brother :)
I just love all your videos!!! they all resonate and are so quenching to absorb!!!
EXCELLENT VIDEO!! Sometimes therapists don't get the form of this exersize correct for patients with disc problems.Thank you greatly for the clearly presented,accurate description of how to do this exercise safely, in a way that won't hurt people with lower back disc problems.Well Done.Thank you
blissfulbaboon you’re welcome, glad my explanations are coming across well
so helpful! can finally do them without feeling pain in my lower back
So good! 😄
The most comprehensive and clear video on glute bridges and also with proper progression tips. Thanks Tim. I was doing posterior tilt when lifting, so glad I saw this video.
Glad it helped! 👍
You've saved my lower back, thank you!
You're amazing, I've been wondering for months why my back hurts when I do bridges, now I know its cause I keep posterior tilting. Thank you for making my day
Great video! Thank you, sir.
Hey Tim! Thanks for your detailed pointers n tips. Not all physios bother to explain the details like you!
Keep it up Tim💪
. Better to do 10good bridges than 100 lousy shaky ones
Have a good day ahead!
👍🙏
My pelvis used to raise so much up that it would push the sun out of it's bed every morning.Thank you so much. You explained it so well. I had given up on this exercise since my lower back used to hurt so badly entire day after doing this exercise.
I wish I could give this video a hundred likes. I've had a lumbar sprain since 2016 and suffered from lower back pain since then. This is the best video I've seen on UA-cam on how to perform this excercise with proper technique. A massive thank you from across the ditch in New Zealand.
Chur bro
Thank you very much! You are pretty awesome!
You are awesome! You helped my back !
Amneris Rodriguez you’re welcome!
Uhhh...your explanations are perfect! Yay...thanks you for all your videos :)
pleasure
Thank you Tim!
No problem!
Wow that's the video iv been looking for
😄
Thanks for you show yoube I need this
just what i needed ! thanks
No problem!
best explanation on form i found. many thanks
Great feedback! Thanks and hope it helps 👍
Bless you. I've been articulating my spine and doing a posterior tilt during barbell glute bridges and it always put so much pressure on my tailbone and lower back so I avoided them altogether.
Same. And there are many differing opinions by trainers, therapists and coaches. Some say to tilt, some say don't...so it makes it confusing.
Excellent video. Subscribed
👌
Great explanation
Cheers 🙏
Tim, very clear in your explanation on the correct way to perform the glue bridge exercise. Can name the parts that the glute bridge exercise would strengthen. Example: the core, hamstrings, quads and knees. Thank you.
i love your videos man. wish you were in australia to help me out
I am in Australia! - Bondi Junction - Sydney
You Are amazing
😄
I was told to raise toes in air to make sure you using heals
I got the advice professionally to keep my back touching the ground
So the mini band make the spine dont move and this make the exercise more efective?this exercise is so easy to do.i only feel something after 30 second
Love your videos you are great
Do you have a video on Strengthening exercises for si joint pain due to hypermobile pelvis ??
I feel pressured to make physio appointments as soon as I’ve just finished one :(
cheers mate! any other exercises that really grow the glutes?
Hip thrusts on a bench
hi sir ,while performing this bridge workout am getting knee pain and back pain . let me know wts d reason for DAT .do DAT pain harmful for me? can I continue d workout or stop?
Thanks for the video, and as a pointer, might want to level out the audio, sometimes I can hardly hear you.
It's the microphone. Might have to increase the video video volume. Thanks for the feedback!
Great video. Makes sense yo me. But a physio previously told me to do the elongated bridge for recovery (I have a bulging disc), the version you said you shouldn't do. I'm really confused about whether flexion is a bad thing or not and I often find advice varies from one physio to another
This video is the correct form for rehab of a bulging disc.No flexion
Great videos! Just one question. Other videos are saying to push the back flat into the ground. So not neutral. This way you will already tighten your abs and glutes, and dont have a curve. So is neuteal better (slight curve) or back flat onto the ground?
Neutral if you want to hip hinge properly
@@physiorehab thank you for the reply. Keep it up. These are helping with my disc problems in lower back
Good vid my right hamstring always cramps up when I do bridges any tips to stop this?
Perhaps regress it and work on glute activation and clam work
Awesome video Tim! I just have a question regarding the neutral spine when performing the glute bridge. With the neutral spine, would there be a bit more anterior pelvic tilt than posterior pelvic tilt or is it straight where there low back is flat but not flexed? A cue I often hear is "press your low back into the ground/plinth", that way a posterior tilt is engaged. However, like you said in the video, you don't want the lumbar to be flexed because it could cause more problems. But is it okay if the low back is flat? Thank you. Sorry if my question is confusing.
"Flat" is technically flexed. So try to adopt a natural curve and definitely
don't flatter you back into the floor
With a neutral spine there is a normal lumbar curve with no anterior or posterior tilt so as if you can find that position
I feel like my hamstrings and lower back are doing too much of the work when I do bridges. Do you have ideas on exercises to work my way up to bridges?
Yes follow the glute exercises video in my playlist
Hi! I am wondering if the 'frog bridge' is safe for people who had a herniated disc (in my case l4 l5). Now I feel good and do squats and deadlifts, too. A personal trainer told me that the frog bridge is better for muscle growth.
I know the frog bridge. If it feels ok then I dont see why now :)
wow can I hire you for my work rehab pls, tired of these baby step functional blah blah.. physio and excersise phys have noted hip/core instability etc (I had a low back work injury recently, mechanical loading not disc etc) I'm just keen to get shit fixed and sorted proper so I can go back to work (labourer job.. bending/twisting/lifting) and not jack my shit up!. Very keen to hit the gym but frustrated with all this "funtional" stuff.. EVERYTHING we do is functional in some way!!.. sorry.. any advice/suggestion you could give I'd really appreciate! :)
So, I'm wondering why do they teach you the articulated bridge in Pilates? This is all I ever do but now I'm staying to think differently about this
Articulation is good for spinal control and muscle strength but doesn’t teach the pattern for lifting.
Do we keep the glutes slightly contracted while coming down (during the eccentric phase)? Or would that prevent them from lengthening and contracting sufficiently during the concentric phase?
Slowly contract less on the way down
Thank you very much for these wonderful videos. I just have question, I had injury before, so my left thigh inner muscle is weaker. when I do the bridge with band, should the band be worn below the knee cap or above? In your video is below. Thank you very much
You're welcome! - You can go either above or below - what ever is more comfortable. :)
I didnt know how to do it so i put a credit card in between my buttcheeks. Thanks for the tip!
I hope u wash it after!
Hey, hope you will ans my questions.
Why my neck hurts while doing this exercise? Is it becoz of the weights I add? I hold the dumbell with my both hands and my back also kinda hurts...
maybe you have a stiff neck or some other neck problem as well. Perhaps change it so your shoulder are supported on a bench lie the hip extension bridge movement
I'm doing the exercise but I only feel the hamstring and my lower back. I need some help
Perhaps head to physiorehab.com for more exercises and programming
What are the reps and sets for this exercise? I have weakness and a mind muscle connection loss with my right glute. What do u suggest? Thanks
3-4 sets for 10-12 reps
Windsurf Boi think about pushing down hard with your right heel
I’m guna do glute bridges everyday hopefully sort me bavk out
Hope it helps!
I tried to brace my core but I still feel in my lower back
You may have to work on getting The core right first
I find hamstrings tight if i press my heel hard in this way of glute bridges. I immediately lower myself.Why does this happen?.
Padmapriya Ernest probably because your glutes are not strong enough and your brain is firing your hamstrings too much
I have back pain and unable to bridge without flexing my lower back. How to fix please reply
Same :-/
I search proper glute bridge form on YT:
I get 3 videos:
1 doesn't even mention stomach at all
1 says push stomach down for pelvic tilt
1 says keep stomach neutral
Ah the f'n internet
How this gets you on the right track!
When i do a glute bridge it immediantly causes my right leg to tingle, why?
Probably ask a doctor for that...
HAVE YOU ANY EXPERIENCE OF USING THIS APPROACH TO HELP ALLEVIATE THE DISCOMFORT AND STIFFNESS IN MY ARTHRITIC HIP JOINTS - BALL & SOCKET?
Yes this works well
I feel back pain after doing this at the time of acl recovery now what to do
Work on your core perhaps?
@@physiorehab thanks ...is it a sign of any injuy or it's just mild strain actually l lift it too high in hurry just one time after that it happens while acl reconstruction recovery I have no physio at this moment for can I do other exercises like straight leg rise with 1 kg weight and other weight lifting exercises
I follow you in UA-cam but in doing glute bridge one physio told me to do it but he haven't explain me the exact procedure
I’m trying this but it’s pissing me off because I’m not sure if I’m doing it right
Maybe get a physio to look at it?
The amount of flexion from a posterior pelvic tilt is inconsequential. A lot of the time going into a posterior pelvic tilt will bring the person into neutral because they are already in an anterior pelvic tilt.
Believe me..the amount of flexion from posterior pelvic tilt is NOT inconsequential when doing this exersize if you have a disc problem.
@@blissfulbaboon I don't have disc problems (at least I don't think), but the posterior pelvic tilt method even caused tremendous strain on my lower back. It's amazing how many coaches/trainers teach it that way without a disclaimer.
4
3:43
I've been credit card swiped a few times or so.....
Why do some trainers and coaches teach the posterior pelvic tilt version as a means of better activating the glutes if it's harmful? Thanks!
:)
So no pelvic tilts when we have a disc bulge? Lord so much conflicting information
Keep it neutral
It's biomechanically impossible to maximally contract the glutes and not posteriorly tilt the pelvis, so your instructions are contradictory.
Sounds like you cant stabilize your spine well enough. Think of Olympic sprinters and when you do a glute hip thrust. Spinal stability is key
I hate this exercise