This excellent functional exercise benefits all patients who are looking to achieve deep core strengthening to support their lumbar spine and hip-pelvic complex as well as shoulder stability.

Main muscles involved:

• Pelvic floor and deep abdominal muscles
• Oblique muscles recruitment for lateral abdominal support
• Gluteus Medius strengthening (outer tight)
• Adductor stability (inner thigh)
• Upper body and shoulder complex support
• Deep spinal stabilizers

Start position: Side lying as shown in the picture making a “bridge” between the floor facing hip and shoulder.

Step 1: The patient is prompted to engage pelvic floor and activate abdominals as they exhale

Step 2: Keeping pelvic floor and abdominals engaged, the patient lifts the hip off the floor maintaining neutral spinal alignment (inhale)

Step 3: Hold position for 3 seconds

Step 4:Return to start position (exhale)