Hristos K. Giannos, DC, MS Information on this web site is provided for informational purposes only and is not a substitute for your own physicians medical advice. You should not use the information on this web site for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, and particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on your part in response to the information provided in this web site is at the reader's discretion. Allied Health & Wellness Centers Hristos K. Giannos, DC, MS Sports Medicine & Family Chiropractic 115 Technology Dr., Suite A-200 Trumbull, CT 06611 (203) 445-0795 (203) 268-5801 .......................................................................................

Hristos K. Giannos, DC, MS Wanted to add that the "single leg bridge" is actually a more advanced rehabilitation/preventive exercise. If you're just starting out I recommend the regular bridge first. When you feel confident that your technique is good, move on to the single leg bridge. To start the regular bridge you must perform "abdominal hollowing" to activate your inner abdominal muscles (the transverse abdominals for instance)and activate your core; this is also done for the single leg bridge and other floor exercises. To do this, you lay flat on the floor with your knees bent. Take a deep breath while you stick out your belly. When you exhale, bring in your belly button as far in as you can, and hold it. This will be kept throughout the exercise while breathing normally (I know, a little challenging but important for the exercise). Put your arms out on the floor at 90 degrees with palms facing up for stability. Now, your ready to lift your buttocks of the ground and raise it up until you are in a diagonal position from knees to chest. Hold for 10-15 seconds at the top and then go back down to the neutral position. Repeat as you become more comfortable and could progress to doing about 15-20 repetitions (reps). If you feel that your technique is failing, stop and regroup or do it again later on in the day. You can do these exercises at a max frequency of 1-2 sets a day and up to 4-5 times a week if it's well tolerated. Also, make sure that you are breathing normally and not holding your breath during any exercise program, because you might feel light headed or even pass out when you stand up. If you've been injured, it is wise to be examined by a Chiropractic Physician first before you begin any exercise program. If you're doing these as part of a preventive program, be sure to keep up the good work and also your technique. Disclaimer: This information was not intended to replace the services of your physician, nor does it constitute a doctor-patient relationship. Information .......................................................................................

pb good exercises .......................................................................................

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