[ Ссылка ] Dr. David Middaugh from El Paso Manual Physical Therapy explains the process of doing glute bridges exercise for physical therapy.

This is an explanation on how to do a glute bridge exercise. This exercise helps isolate the gluteus maximus muscles. Start by lying on your back with your knees bent, feet on the floor. Then flatten out your back so you are pressing your low back, or lumbar spine, into the ground. This should engage your abdominals and to a smaller extent, your glutes. After that, tighten up your glutes, as hard as you can and then while holding your abs tight, your low back flat, and your glutes tight, start to lift your hips up like you are thrusting towards the ceiling. Then hold it there for 10 seconds. After 10 seconds, slowly come down, holding your abs tight and your glutes tight until your hips and back reach the ground. Once you are on the ground, then relax your abs, glutes, and back. The purpose of this physical therapy exercise is to strengthen your glute maximus muscles. During the exercise, you should feel your glute muscles burning, especially after you do 7 to 10 reps. What you should not feel, are your hamstring muscles burning or your back muscles burning. Now they may warm up and start to burn a little bit but the burn from your hamstrings or your back should never exceed the burn from your glutes. Your glutes should feel like they are working the hardest over anything else in your body during this exercise. The importance of the hold is critical. You need to be able to hold your glutes the whole time so that you fire more fibers in the gluteus maximus muscle and get a better overall gluteal contraction. This exercise is best done sometime in the morning when you first wake up. So then when you start your day, and begin to walk around, go to work, do your daily activities, etc., your glutes are better prepared to engage the way that they should. Another time to do it would be as a warm up to any exercise, especially lower body exercise, be it cardio or strength training. You need your glutes in your everyday activities, but they are especially important in specific sports such as football, baseball, volleyball, running, weightlifting, racquetball, CrossFit, cycling, basketball, etc. If your physical therapist has found that you have weak glutes, this is a great exercise for you. Please be sure to consult with your physician or physical therapist prior to doing this exercise so that you know it is best for you and that it will not harm you in the long run.


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