Monday, October 15, 2012

One More Exercise

The Sidebridge

Reminder: If you have not done so, please read the Initial Post and  Blog Information.  At the upper left of this page above my picture click on the button, Initial Post and  Blog Information.

The sidebridge also strengthens abdominal, lateral side, and back muscles, without compressing the disc spaces or the facet joints.  If it is painful, stop.  You may have to start with just one cycle and gradually increase the number, or you may not be able to do this exercise. 

Beginners start on the floor or mat lying on one side or the other and leaning on that elbow.  They have their knees bent.  By tightening the muscles on the side away from the mat they straighten their body and lift their hip from the mat until it is in a straight line between knees and shoulders.  Hold that position for a count of 3-5, and repeat 10 times as you get better.  Do both sides.

The intermediate exercise is done on the toes, rather than knees.

Advanced exercise is rolling from one elbow to the other while on the toes, and dipping to the mat.

You can see the beginner and intermediate versions at this website:


  1. These look like great exercises, and I am going to give them a try tonight. I have such terrible back pain from the chair I sit in at work. These should help. I am going to show this to my aunt. She just bought anti fatigue floor mats for her bakery because her back kills her from standing. I think these will help her as well. Thanks for the share.

  2. Wow, very simple but very helpful.

    Best regards,
    chiropractor seattle

  3. If you have back pain and want to get relief without taking medicines then I recommend you to do this exercise. It can truly help you to reduce the pain.back and neck pain bergen county