Hip lift using hands for feedback for correct technique: In the Hip Lift, the person SHOULD NOT see any shortening or “dropping out” in their trunk in the area from the top of their pelvis to the lower part of the ribs as they perform the exercise. If they see movement there, the person is not stabilizing their trunk well enough with their abdominals. Sometimes it is helpful to put your thumbs on your lower ribs and your pinkies on the tops of your pelvis bones to give you feedback. There should be no movement or shortening underneath your hands.
Emphasis is on keeping a neutral spine throughout the exercise. It is important to engage your deep abdominals with bridging exercises in order to make the most of the exercise, get a better workout, and get an extra-abdominal challenge.
Neutral spine/pelvis is where the natural curvature of your lower back is in its optimal position. It is neither extended too much nor flattened out. Generally, this position is about midway between your body’s full range of movement. Once you find your neutral spine and pelvis, you must gently engage your deepest abdominal muscle, called your Transverse Abdominus. It wraps around your body like a corset and attaches to some strong stabilizing tissue in your lower back region to help stabilize your body, your lower back, and pelvis and protect them from excessive and stressful movement. This contraction of your abdominals is gentle. You will not push out or flex in any way, but gently draw it inward like you are cinching a corset. If you have not performed this before, you may need to find a licensed or certified professional to give you some tips on how to engage this muscle properly.
Next, while continuing to keep your abdominals engaged and continuing to breathe, you will gently push your pelvis and trunk up off the mat using the back of your legs pushing against the mat. You should exhale on the push upwards. When actively moving upward, you do NOT want to let your back arch or move. Your focus is stabilizing your trunk while challenging the gluteals and hamstrings at the backs of your legs. At the top of the exercise, you may feel some gentle stretching through the front of your hips and legs if you tend to be tight in these regions. You should inhale at the top of this exercise while continuing to hold the position and keeping your deep abdominal engaged.
Keeping your lower back in neutral and continuing to engage your deep abdominal, you gently lower your trunk and pelvis down to the mat, slowly controlling your descent. You should exhale on the return downward. When your body is fully supported with the mat, you can relax your muscles and inhale, if you need a break.
Important Notes and Tips:
This exercise should always be comfortable! There should be no areas of discomfort, especially in the lower back. If you are feeling discomfort, your technique may need to be improved, or the exercise should be modified. In these cases, consulting a licensed or certified professional will help you figure out the correct course of action. One should not perform this is they have an injury or medical condition without consultation with their own licensed medical professional.
In all forms of the bridge, one SHOULD NOT overextend their lower or upper back! If a person has significant muscular tightness in their hip flexors in the front of their hips, the person should perform the exercise at a lower height so that the lower back is not pulled on, over extended and possibly irritated. As a person continues to practice this exercise and the tight muscles release, then they may be able to gradually progress the height.
PLEASE NOTE! This post is meant for educational and instructional purposes only. This exercise is a wellness exercise only, and it is not medical advice. This post is not a substitute for professional medical consult, evaluation, & or treatment. If you have a current injury or condition, please consult in person with a licensed medical professional before attempting or starting this, or any other exercise program.
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