Feet elevated bridge

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This video demonstrates the correct technique for feet elevated bridge, which allows for a fuller range of movement than a normal bridge so better for muscle growth.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a good exercise to strengthen the Glutes and Hamstrings
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lying on your back, put your feet up onto a chair with your feet flat and your knees bent to around 90 degrees and your feet hip width apart
  5. Next while maintaining a straight lower back position and making sure that your pelvis stays straight throughout
  6. Lift your bottom of the ground by pushing through your legs on the chair until you are straight from your shoulders to your knees
  7. Hold for a split second, then slowly lower back down to the start.
  8. When you are ready add a weight rested on your pelvis or in a rucksack rested on your pelvis and progress over time.
  9. Choose a resistance that is high for strengthening and is low for endurance.
  10. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  12. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  13. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).