We mentioned it in the previous article: "Common Mistakes in Glute Bridge: Lumbar Hyperextension"!
When performing a glute bridge, it is not about pushing the buttocks as high as possible, but keeping the shoulders to the knees in a straight line, contracting the gluteal muscles (clamping the buttocks), and relaxing the muscles on the back of the thighs.
And many people have insufficient lumbar spine stability, or the hips are too extended when lifting, causing the lumbar spine to extend! 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!
Today I will introduce an action to help you correct this situation!
This action is also called Cook Bridge
Benefits of the movement
The way to hug your knees to your chest, limit The lumbar spine lengthens and requires the gluteal muscles to activate the hip joint for extension. In addition, the Cook lift can keep the spine neutral and isolate the gluteal muscles for training.
So if you are not so familiar with the drive of the gluteal muscles, you may be able to put a tennis ball or a bottle between your knees and your chest when practicing the one-leg bent knee bridge pose.During this period, use the hip flexors to keep the knees close to the chest (remember, it is not recommended to hold the knees close to the chest with your hands, but to use hip flexion to forcefully bring the feet close to the chest), while also limiting the movement of the lumbar spine. In addition, the hip joint will not lift too much.
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