1. Build a Better Back
Body weight exercises, such as the 1-legged bridge, do wonders for the lower back and the abdominals, helping you gain better posture, a stronger muscular system and greater core stability. These qualities guarantee you better balance and, through consistent repetition and good-quality practice, an increased ability to focus and maintain that focus during your other daily tasks. Do this exercise as part of a series of similarly-constructed exercises in order to give yourself their full benefit.
2. Cross That Bridge When You Come to It
Lie down on the floor, face up, with your legs together, though relaxed. Bend your knees. Find your comfort zone within the 70- to 90-degree range, and make sure your feet are flat against the floor. Raise your hips until your body is straight from shoulders to hips. This is a basic bridge position, which you can modify by bringing a leg straight up, toes pointed toward the ceiling. For added benefit, bring your leg to the side, as far as you can before feeling extreme negative tension, then bring it back to the perpendicular position. Bring your leg and hips back down to the floor, then repeat the process with the other leg.
3. Roll Into the Bridge
Using a cylindrical roller long enough for you to put both feet on it, and wide enough so that it raises your feet 3 or 4 inches off the floor, get into the basic bridge position by putting your feet firmly on it, bending your knees at a 90-degree angle, with arms on the floor and hips raised. From here, raise 1 leg so that the thigh of the raised leg is parallel to the thigh of the leg still touching the roller. Hold the toes of the raised leg straight out in front of you, and roll back and forth, as much as the roller lets you. Do these reps as many times as feel comfortable for you, then switch to the other leg.
4. Don't Stretch Excessively
With these and other variations of the 1-legged bridge, be careful not to overextend yourself or cause undue stress on the spinal column. Do the routine evenly, with no jerky movements. This helps you strengthen and focus the muscles and not tear into them. Stay in the moment and self-monitor the tension throughout the lower torso, to guide yourself in proper positioning and number and duration of reps.
5. Use the Bridge to Loosen Up
This exercise is ideal for strengthening the spine extensors and the abdominals, while also providing a great work out for the buttocks, the hamstrings, the hips and inner thighs. These muscles and muscle groups are essential for maintaining proper flexibility, especially as we grow older. When these groups atrophy and stiffen due to lack of daily use, we lose access to our full range of movement.
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