Core Activation Exercises

These videos are descriptions for the exercises associated with the ErgoRisk MoveSafeTM Corrective Exercise Program. Choose the video you wish to see for exercise details, common difficulties, and appropriate progressions.

Bridge Progressions

Purpose: To engage the extensor chain muscles: strengthen the gluteus maximus, the hamstrings, the multifidi and erector spinae muscles while improving core muscle coordination and stabilization.

Description: Lie on your back with your knees bent greater than 90 degrees , and your arms shoulder height, palms up on the floor. Place a ball (or pillow) between your knees and place your feet slightly apart, but less than shoulder width. Squeeze the ball and then lift your buttocks off the floor. Hold for 5 seconds and repeat 10x.

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