Single Leg Bridge Exercise for Chronic Pain:
Exercise facilitates the release of your body’s natural pain killers and is beneficial in managing chronic pain. While exercising you will increase your heart rate and have a greater delivery of blood, oxygen, hormones, and neurochemicals throughout the body. The ‘gating’ mechanism of blocking pain through movement is also engaged which helps decrease chronic pain.
Pelvic floor muscle exercises, such as the Single Leg Bridge, can help patients with chronic pain by building and restoring strength in the group of muscles that support the pelvic organs. This exercise can help people with low back pain or women suffering from pelvic floor dysfunction by improving mobility, strength, and function.
Here’s how to properly do this exercise:
- Step 1: Lie down with back on an exercise mat and arms at your sides.
- Step 2: Place feet flat on the floor about a foot away from your buttocks (about as close to your butt as is comfortable).
- Step 3: Next, bend your right knee, wrap your hands around your knee and pull your knee to your chest as far as comfortably possible. Hold this position.