The bridge pose in yoga is a stomach-lifting exercise that stretches the lower back, thighs and hip flexors. This pose involves lifting the stomach, rolling the shoulders under and holding the position for 10 seconds. Using a yoga mat is recommended.Continue Reading
Lie on your back on a yoga mat. Bend your knees, and draw them toward your tailbone. Extend your arms with your fingertips reaching for your heels. Feet should be shoulder-width apart.
Press your arms and feet into the floor, and exhale deeply. While exhaling, lift your hips up. They should stay parallel to the floor.
With your hips still raised, clasp your hands together underneath your buttocks.
Without squeezing or flexing your buttocks, roll your shoulders underneath you. This should thrust your stomach higher. Straighten your arms, pointing your knuckles toward your knees.
Maintain the bridge pose for a minimum of 10 seconds, though a full minute is possible. While in the pose, make sure your thighs and feet are parallel to each other. Do not allow the knees to touch or your feet to roll out.
Unclasp your hands, and place them palm-down on the floor. Allow your stomach to relax.
Slowly roll your spine back onto the floor, one vertebra at a time. Your knees should drop together.
Type 2 diabetes can be controlled through strength training and aerobic exercise, including hiking, swimming, walking, dancing, taking yoga classes, running, balance exercises and stretching. Typically, any activity that helps to raise the heart rate of an individual is helpful, as stated by WebMD. One should focus on activities that he or she enjoys doing.Full Answer >
To stretch your lower back, assume the correct stance, contract your abs, roll your back upward while keeping your chin tucked, and hold the position. Return to your beginning stance, roll your back downward, and hold the position. Repeat the process for a thorough stretch.Full Answer >
Patients with osteoporosis benefit from hip exercises that strengthen the muscles in the back and hips, such as prone leg lifts and hip abductor movements, according to the National Osteoporosis Foundation. These exercises improve balance and stretch out hip abductors.Full Answer >
A bridge exercise is a resistance exercise that focuses on strengthening the abdominal, hip, butt and lower back muscles. The bridge is typically used in yoga and pilates classes, and it is a basic rehabilitation exercise.Full Answer >