Building Healthy Bridges: Side Bridge
Dr. Karen Baker, BSc, DC

This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.

1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.

2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.

3. Hold here for 20-30 seconds. Keep breathing.

4. Repeat other side.

Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.

Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).